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
WOD 7/28/17
WWPF 0:00 – 8:00 Establish a Max Hang Clean 10:00 – 22:00 12 Min Ladder: 3-6-9-12…… Synchronized Front Squats, 135/93 Ring Muscle Up... Read More
WOD 7/27/17
Over Head Squat 3-3-3 Then: 12 Min AMRAP of: 7 OHS (115/83) 10 Toes Through Rings 200 Meter Run Post Loads... Read More
WOD 7/26/17
Press: 2-2-2 (90%) L Sit Hold: 3 x M.E. Then… For Time 400m Run 30 Pullups 25... Read More
WOD 7/25/17
EMOM 5 Minutes 2 Snatch pulls with shrug and pause 1 Snatch Then…. Deja Vu AFAP (as far as possible) in 3 Minutes, 2 minute... Read More
WOD 7/24/17
Back Squat 3 sets of 5 at 88-90% of 1RM Then: 12 EMOM 1st min DB Burpee Box... Read More
Endurance 7/23/17
10 am- Olympic Lifting 11am- Endurance 5 Rounds 600m Run (must run 2 laps) 7 Strict Pullups 10 Pushups 20 Jumping Lunges
WOD 7/22/17
The whole workout will be outside. Bring your water bottles The Hills Have Eyes 6 Rounds 150m Hill Run 20 Medicine Ball Cleans 20/15 20... Read More
WOD 7/21/17
WWPF 0:00 – 8:00 Establish a max hang snatch 10:00 – 18:00 8 Min AMRAP Max burpee Ring Muscle Ups Partner Rows for... Read More