WOD 8/7/17
Back Squat 3-3-3 @ 93% Then: 10 min AMRAP 15/12 Cal Row with Damper on 10 or Assault Bike (Focus on increasing pace... Read More
ENDURANCE WOD 8/6/17
9 am- Open Gym 10 am- Olympic Lift Class 11am- Endurance 25 Minutes 1 Mile Cash In Then, with remaining time: 6 Thrusters 115/73 9... Read More
WOD 8/5/17
Deadlift 7×1 Then: 3 Rounds of: 20 Wall Balls 10 Ring Muscle Ups 20 Dumbell Snatches 50/35 (Alternating) Post Loads... Read More
WOD 8/4/17
WWPF 0:00 – 8:00 1RM Snatch + Hang Snatch 10:00 – 19:00 “Annie w/A Twist” 9 min ladder: 10-20-30-40-50… Double Unders (both partners... Read More
WOD 8/3/17
Front Squat 2-2-2 Then: 10,9,8,7…..1 Hang Power Clean 115/83 Front Squat 115/83 Toes to Bar Post Loads and Times to... Read More
WOD 8/2/17
Strict Press: 15 minutes to Establish 1RM Max Effort L Sit: 3 x M.E. Then… For Time: 400m Run 30... Read More
WOD 8/1/17
15 Minutes to heavy clean double Then… AMRAP 4 Min 5 Strict Pullups 5 Cleans (full depth) 155/103 Rest 2 Minutes AMRAP 4 Minutes 5... Read More
WOD 7/31/17
Back Squat 3 – 3 – 3 at 90% Then: 15 min EMOM 1st min Dbl KB Clean & Jerk (pick a... Read More
WOD 7/30/17
9am – open gym 10am: NO OLY LIFTING 11am: Enduro 3 Rounds 800m Run 50 DU 25 Goblet Squats, 53/35 20 Toes 2 Bar... Read More
WOD 7/29/17
Saturday Accessory Work Stations 1a. Lateral Squat (cossack) 1b. Alt DB Bench Press 1c. Single Leg Deadlifts 1d. 1/2 Kneeling Anti-Rotational Holds Then…. ... Read More