WOD: 10-18-16

Pre WOD:  In 12 minutes build to: Heavy single Barbell Push Press 2 sets of: AMRAP Strict Toes to Bar ME Hang from Rings WOD:  For time: 750M Row 10 Deadlifts (315/225) == The Grand and [...]

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WOD: 10-17-16

Pre WOD:  In 12 minutes: Build to heavy Squat Clean for the day Take 75% of above load and perform 4 more singles Rest 2 minutes 2 – 4 Single Arm DB Row @ 20×1 Rest as needed WOD:  For [...]

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WOD: 10-16-16

Team WOD 1:  20 rounds of alternating 1 min AMRAP of: 5 Pull Ups 6 Ground to Overhead (95/65) 10 Push Ups Rest 2 minutes after seven and fourteen rounds Team WOD 2:  20 rounds of alternating 1 [...]

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WOD: 10-15-16

Team WOD:  For total time: 20 Cal Row 20 Wall Balls 20 Kettlebell Snatches (24/16)(10 per side) 20 Burpees Rest 1 minute 30 Cal Row 30 Wall Balls 30 Kettlebell Snatches (24/16)(15 per side) 30 [...]

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WOD: 10-14-16

Pre WOD:  In 12 minutes build to: Build to a heavy, but not maximal Back Squat 30 – 20 – 10 Step Ups 40 Double Unders after each set WOD:  For time: 50 Cal Row 40 Box Jumps 30 Burpees [...]

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WOD: 10-13-16

Pre WOD:  Every 90 sec for 7 sets: 2 Halting Snatch Grip Deadlifts @ 85% 1 RM Every 2 minutes for 5 sets: 1 Power snatch + 1 Overhead Squat 3 sets of: 4 Strict Toes to Bar (do not let legs drop [...]

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WOD: 10-12-16

WOD:   8 sets of: Every 4 minutes: 250M/200M Row 3 rounds of: 5 Pull Ups 10 Push Ups 15 Air Squats == Need to check a few things off here… Have you signed up for the internal throwdown yet? [...]

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WOD: 10-11-16

Pre WOD:  5 sets of: 3 Barbell Push Press 3 sets of: 5 – 7 Strict Toes to Bar @2111 Accumulate 60 seconds in Top of Chin Up Hold WOD:  21-15-9 reps for time of: Hang Power Cleans (135/95) [...]

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