WOD

Partner Med Ball Sprints 3 x 400m Then… WWPF 2016 Regionals Event 3 & 4 (partner style) 104 Wall Balls Shots, 20/14 (10′) 52 Pullups... Read More

Push Press 3-3-3   Then   3 Bars Of Wingy   10-9-8-7-6-5-4-3-2-1 of:   Power Clean Push Press Back Squat 95#/63#   Post Loads and... Read More

Bench Press: 5 (sets) X 3 (reps) @ 90% *Only move up to 90% if you hit every set at 85% last week Then.. For... Read More

15 Minutes to a heavy 5 rep touch and go Snatch (full depth) Then…. 2016 Event 2 Regional Nate-20 Minute Cap 10 Rounds 4 Strict... Read More

4 rep max then 2 sets of 90% 3 rounds for time: 400m Run 50 sit-ups 20 reverse lunges Reverse lunge starts with both feet... Read More

No Olympic Lifting Today.   Endurance WOD   4 Rounds with 2 Min Rest B/W Rounds   800 Meter Run 50 Double Unders 15 Burpee... Read More

Hang Squat Clean 2-2-2   Then   12 Min AMRAP   5 Hang Sqaut Cleans 155/110 7 Burpee over Bar 10 Toes to Bar  ... Read More

Turkish Get-up: 10 minutes to work up to a heavy single on both arms   Then….   “Wacky Wiser Partner Friday” 300 Double Unders 2000m... Read More