WOD for Mar. 7th
Push Press Week 3 of 8 E3MOM x 15 minutes 5 @ 70% +10# WOD: AMRAP 10 10 Ring Rows 10 Burpees 10 Sit ups
Read More »WOD for March 6th
AMRAP 5 10 Overhead Squat RX:95/65 S:75/55 10 HRPU Rest 4 Minutes AMRAP 5 10 Front Rack Barbell Lunge steps RX:95/65 S:75/55 5/3 Strict Pull Ups S:BSPU Rest 4 Minutes 5 minute running time 200 Double Unders Remaining time: Max reps: Thrusters Rx:95/65 S:75/55 *score is total thrusters
Read More »WOD for Mar. 5th
Skill work: Turkish get up AMRAP 8 Turkish get ups *switch arms every other rep WOD: 6 Rounds for Time: 15/12 Cal AD 8 V-Ups 15 Air Squats 16 minute time cap
Read More »WOD for Mar. 4th
Back Squat Week 4 of 8 E3MOM x 15 minutes 5 @ 70 +15# WOD: AMRAP 9 10 Deadlifts RX: 185/135 S:135/95 20 Bar Hops 4 Wall Walks S:Box inversion
Read More »WOD for Mar. 1st
E5MOM x 30 Minutes 300M Run 7 Burpee Pull Ups 7 KB Swings RX: 71/53 7 V-ups *score is slowest round
Read More »WOD for Feb. 28th
Sumo Deadlift Week 3 of 8 E3MOM x 15 minutes 5 @ 70% +10# WOD: 4 Rounds 15 wall balls Rx:20/14 15 power cleans Rx:95/65 S:75/55 12 minute time cap
Read More »WOD for Feb. 27th
Snatch E2MOM x 12 minutes Snatch deadlift to knees: pause continue to power position: pause Hang snatch + full snatch *build to a technical limit WOD: AMRAP 15 75 DU S:150 singles 100m DB Farmers carries Rx:50/35 15 Hang snatch Rx:75/55 S:55/35
Read More »WOD for Feb. 26th
WOD: For Time 10-12-15-12-10 Calories, Assault bike KB swings 53/35 rest 5 minutes 10-15-20-15-10 Calories, Row Slam balls Rx:30/20 rest 5 minutes 200m-400m-200m run 20-40-20 Sit ups 35 min. time cap including rest.
Read More »WOD for Feb. 25th
HSPU progression 12 minutes to complete phase work WOD: 10-9-8-7-6-5-4-3-2-1 Burpees over the bar 1-2-3-4-5-6-7-8-9-10 Front Squats FB:135/95 Rx:115/80 S:95/65 12 minute time cap
Read More »WOD for Feb. 22nd
Rope Climbs Practice secure foothold. Once athlete has secure foothold position then move to athlete bringing knees to chest and reestablish foothold and stand. WOD: EMOM x 20 minutes Minute 1: 15 KB swings 53/35 Minute 2: 12/9 calories, row Minute 3: 10 burpees Minute 4: 12 box jumps 24/20[…]
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