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
WOD 7/20/17
Front Squats 2-2-2 Then 50 Box Jumps 200 Meter Run 21 Thrusters (95/63) 200 Merter Run 21 Thrusters (95/63) 200 Meter Run 50... Read More
WOD 7/19/17
Press: 3-3-3 Then… For Time 50 Double Unders 10 Deadlifts, 275/203 15 Wall ball Shots, 20/14 40 Double Unders 8 Deadlifts 15... Read More
WOD 7/18/17
10 Minutes to a heavy Power Clean Then… AMRAP 7 Minutes 3 Power Clean 185/133 30 Double Unders Rest 3 Min AMRAP 7 Minutes 7... Read More
WOD 7/19/17
Back Squat: 5-5-5 (85%) Then… 10 min AMRAP 10 DB or KB Cleans, 50/35 10 Knees to Elbows 10 Tall Kneeling to Stand,... Read More
Endurance WOD 7/16/17
10am- Olympic Lifting 11am- Endurance 1000m Run 15 Goblet Squats 53/35 15 SDHP 53/35 800m Run 15 Goblet Squats 53/35 15 SDHP 53/35 600m... Read More
WOD 7/15/17
Bench Press 3-3-3 Then… Donkey Kong 21-15-9 Burpees KB Swing 53/35 Box Jumps 24/20 *After each movement, scale monkey bars and run uphill and back... Read More
WOD 7/14/17
Front Squat: Establish 3 Rep Max Then…. WWPF For Time: 400m Med Ball Run Relay (Switch every 200m) 300 Double Unders... Read More
WOD 7/13/17
Snatch 3-3-2-2-1-1-1 Then: 15 Min AMRAP: Rounds 1-3 7 Snatch 95/63# 5 Pullups 10 Pushups 15 Squats Rounds 4-6 8 Snatch 115/83#... Read More
WOD 7/12/17
Press: 5-5-5 L-Sit: 3 x M.E. Then… For Time: 400m Run 40 Pistols, alt 30 Alt DB Snatches, 50/35 3 Legless Rope... Read More