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From the Blog

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

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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

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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

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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

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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

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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.

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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

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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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