WOD: 11-1-16

Pre WOD:  2 waves of: 3, 2, 1 reps of Barbell Push Press Second wave is heavier than the first 3 sets of: 10 seconds Single leg L Sit / side 3 Kettlebell Windmills / side WOD:  EMOTM for 10 [...]

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WOD: 10-31-16

Pre WOD:  12 minutes to build to: Heavy Squat Clean 4 sets of: Take 80% of that and perform 1.1.1 6 Double Bent Over Row  WOD:  EMOTM for 10 minutes: 5 Front Squats (155/105) 5 Over the Bar [...]

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WOD: 10-30-16

WOD: Team SPOOKY: 10 rounds for time of: 10 Sumo Deadlift High Pull (95/65) 10 Power Clean (95/65) 10 Overhead Lunges (95/65) 10 Overhead Squats (95/65) 10 Back Squats (95/65) 10 “Y [...]

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WOD: 10-28-16

Pre WOD:  12 minutes to build to: Heavy but not maximal Back Squat 3 sets of: 10 seconds of:  Tuck Lever Progressions 10 – 20 second Planche Lean or Tuck Planche WOD:  For time: 100 Box [...]

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WOD: 10-27-16

Pre WOD:  EMOTM for 5 minutes: 1 Halting Snatch Grip Deadlift @ 95% 1RM Every 90 seconds for 5 sets: Low Squat Snatch (building) EMOTM for 8 minutes: Odd: 2 Strict Pull Ups + 4 Chest to Bar Pull [...]

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WOD: 10-26-16

Team WOD:  For time: 6000M Row Switch after non-rowing partner completes: 30 second Ring Support 30 Bottom of Squat Hold 30 second Plank on Rings and then… 600M combined Front Rack Carry [...]

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WOD: 10-25-16

Pre WOD:  4 sets of: 6 Barbell Push Press 2 sets of: 6 – 8 Strict Knees to Elbows 40M SA Farmer’s Carry (HEAVY) WOD:  15 – 12 – 9 reps for time of: Cal Row HR Push Ups [...]

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