WOD 10/5/17
Power Snatch 2-2-2 Then With a 20 Min Cap Complete 750 Meter Row 50 Wall Balls 50 Pushups 30 Med Ball... Read More
WOD 10/4/17
Bench Press: 3RM Then, 2 x 3 @ 90% Then… 4 Rounds of 3 Min AMRAP’s (1 min rest between) Rd1: 3 Min... Read More
WOD 10/3/17
EMOM 7 Minutes 2 Clean Pull with shrug and pause 1 Clean Then…… AMRAP 18 Minutes 15 Ring Muscle Ups 30 Squat Cleans 155/103 45... Read More
WOD 10/2/17
Front Squat 3 x 6 Then…. 3 Rounds 20 Single Arm KB Clean and Jerk, alternating 53/35 50 Double Unders Carrissa G!
WOD 10/1/17
Endurance WOD Part One 15 Min Clock 5 Rounds of 3 min EMOM’s 200m Med Ball Run Wall Ball Lunges 2 Min Break... Read More
WOD 9/30/17
Jerk: 3-3-3 Then… The Mark Janus 21-15-9 Hang Power Clean Front Squat Shoulder 2 OH *135/93 Mark Janus
WOD 9/29/17
WWPF 200m Firemans Carry 50 Synchronized Wall Ball Shots, 20/14 10 Alt Rope Climbs 200m Firemans Carry 40 T2B (Partner Hangs) 8 Alt Rope... Read More
Deadlift 5×1 Then: 75 double unders 5 Rounds of: 5 Deadlifts 275/183 7 Ring Dips 9 Bar Facing Burpees 75 Double... Read More
WOD 9/27/17
Bench Press: 3RM then, 2 x 3 @ 90% Then…. Complete 3 rounds at each station of :40 sec of work /... Read More
WOD 6/26/17
EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then… 21-15-9 Chest to Bar Pullup Hang Snatch 115/83 *400m Run after each round* The Hutch... Read More