12
Jul
WOD 7/13/16
Strict Press: 3 x 3 Weighted Strict Pullup: 3 x 2 Then… For Time 400m Run 21 SDHP, 75/53 21 HSPU 300m Run 21 SDHP... Read More
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11
Jul
WOD 7/12/16
15 Minutes to Heavy Hang Clean Then…. AMRAP 14 Minutes 5 Burpee Bar Muscle Ups 5 Hang Clean 185/133 (full depth) 200m Run Amie and... Read More
10
Jul
WOD 7/11/16
Happy Birthday to Trish! Deadlift 5 sets of 3 reps at 80-85% 4 rounds 50 Double Unders 10 Alt Pistols 10 Toes to Bar
9
Jul
Endurance WOD 7/10/16
10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 2 Rounds 800m Run 20 Wall Balls 15 KB Swings 50/35 400m Run 20... Read More
8
Jul
WOD 7/9/16
Over Head Squat 3-3-3 Then 3 Rounds 400 Meter Run 30 Med Ball Situps (20/15) 15 Over Head Squats (95/65) Post Loads... Read More
7
Jul
WOD 7/8/16
10 minutes to a max power snatch Then… WWPF AMRAP 20 Minutes: 400 Double Unders 120 Cal Row 75 Power Snatches, 95/63 12 Rope Climbs... Read More
6
Jul
WOD 7/7/16
Front Squats 5-5-5 W/ 3 Sec Pause @ Bottom Then: 12 Min AMRAP 4 Muscle Ups 7 Power Cleans 155/103 100 Meter... Read More
5
Jul
WOD 7/6/16
Strict Press: 5-5-5 Weighted Strict Pullup: 3 x ME Then… For Time 600m Run 50 Wall Ball Shots, 20/14 40 Kb Snatches, alt 53/35 30... Read More