WOD: 2-1-17

Pre WOD: 3 sets of: 8 DB Presses for load @2111 3 rounds not for time: 5 Pendlay Barbell Rows AHAP 5 SA DB Upright Rows @ 3111 WOD: 4 rounds for time of: 15 Cal Row 12 Toes to Bar 9 Shoulder to [...]

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WOD: 1-31-17

Pre WOD: 5 min AMRAP of:  6 alternating KB Snatches 30 seconds FLR 10 Straight Arm Band Pulldowns Strength: 4 sets of: 3 Deadlifts 10 Ring Push Ups WOD: EMOTM for 14 minutes: Odd minutes: 3 Power [...]

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WOD: 1-30-17

  Pre WOD: 2 rounds of: 2 TGU per side 25M KB Bottoms Up Carry 10 Wall Deadbugs Strength: 3, 3, 3, 3 Strict Press @22×1 2 sets of: 10 Bench Prone DB/KB Row (elevate bench off ground) [...]

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WOD: 1-29-17

Team WOD: 8 rounds for time of: 5 Deadlifts (175/125) 10 DB Box Overs 15 Push Ups 20 Sit Ups Rest 3 minutes 30 – 20 – 10 reps for time of: Box Jumps Pull Ups == I’m not sure [...]

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WOD: 1-28-17

Nutrition challenge details here Team WOD: For total time: 800m Run (both people) 10 Alternating rounds of: 6 Power Cleans (135/95) 6 Burpees Rest 2 minutes 8 alternating rounds of: 4 Squat [...]

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WOD: 1-27-17

Nutrition challenge details here Pre WOD:  EMOTM for 6 minutes: Odd minutes: 50M FC Even minutes: 20 second hang from bar Strength: Take 10 minutes to complete 3 sets of: 10 DB Reverse Lunges per [...]

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WOD: 1-26-17

Nutrition challenge details here Pre WOD: 2 sets of: 8 Side Plank Hold with Power Raises per side 25M KB Waiter Carry each arm Strengh: 12 minutes to build to: Moderate Clean and Jerk 3 sets of: [...]

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WOD: 1-24-17

Pre WOD: Partner Nordic Curls or Banded Ham Curls 10 Cossack Squats (weighted if you can) Strengh: 5, 5, 5, 5 Back Squats @32×1 2 sets of: 10 Single Leg Good Mornings per side 10 Barbell [...]

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