WOD: 2-10-17

Pre WOD: Strength: A.  BB Front rack split sq 3×8 ea B. 1 Arm KB rows 2×12 ea C. FLR e accumulate 2 min WOD: Open WOD 15.3: 14 min AMRAP: 7 MU 50 WB 100 DU == Stuff… Girls gone Rx [...]

0 Read More

WOD: 2-9-17

Pre WOD: Strength: A1. Strict HSPU AMRAP or 3-5 WC A2. 3-5 strict pullups plus 5 kipping A3. Double KB Front rack carry x50m 4 rds of A rest 2 min btw rds WOD: EMOM 16: Odd min:  75m/25m row Even [...]

0 Read More

WOD: 2-7-17

Pre WOD: 4 Back Squats @20×1 4 Back Squats @20×1 3 Back Squats @20×1 3 Back Squats @20×1 3 sets of: 8 Barbell Good Mornings 5 DB Squat Jumps WOD: 12 min AMRAP of: 40 Cal Row [...]

0 Read More

WOD: 2-6-17

Pre WOD: In 6 building sets: 2 Push Press + 1 Jerk 3 sets of: 45 seconds of Side Plank Holds per side WOD: 8 min AMRAP of: 6 Push Jerks (135/95) 20 Double Unders 6 Strict Chin Ups 40 Double [...]

0 Read More

WOD: 2-5-17

Team WOD: 12 rounds for time of: 6 Power Snatches (95/65) 9 Pull Ups 12 Alternating Back Rack Lunges 15 Sit Ups 150M Row (each partner does the row) == Say yes to the GIFs… Did you miss me [...]

0 Read More

WOD: 2-4-17

Team WOD: Fight gone worse: 3 rounds for max reps: Partners alternate every minute: Minute 1: Thrusters (75/55) Minute 2: Cal Row Minute 3: Box Jumps Minute 4: Double Unders Minute 5: Both people [...]

0 Read More

WOD: 2-3-17

Pre WOD: 2 sets of: 20 DB Split Lunge with rear foot on plate each leg 3 sets of: 20 seconds Top of Chin Up Hold 10 Straight Arm plate or KB Sit Up WOD: 10 rounds for time of: 250M Row 6 American [...]

0 Read More

WOD: 2-2-17

Pre WOD: Clean for load: Build to a heavy load in 8 reps 3 sets of 3 Box Jumps Increase height with each set. WOD: 5 min AMRAP of: 50 Double Unders 4 Squat Cleans (205/125) Rest 2 minutes 4 [...]

0 Read More

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 [...]

0 Read More