WOD: 9-22-16

Pre WOD:  5 sets of: 2 + 1 Halting Snatch Grip Deadlift + Deadlift Building across all sets Rest 2 minutes In 12 minutes build to a heavy set of: 2 + 1 Hang Power Snatch + Low Hang Power Snatch 3 [...]

0 Read More

WOD: 9-20-16

Pre WOD:  4 sets of: AMRAP 1 arm KB Push Press (24/16) Rrest 1 minute between arms 3 sets of: 10 seconds of Tuck Planche on Floor 8 SA DB Row @ 20×1 (heavy) WOD:  5 rounds for time of: 2 [...]

0 Read More

WOD: 9-19-16

Pre WOD:  Build to a heavy Squat Clean for the day Take 80% of that load and perform 4 more singles Rest 2 minutes WOD:  For time: 800M Run 15 Pull Ups 30 Hand Release Push Ups 45 Air Squats 800M [...]

0 Read More

WOD: 9-18-16

Team WOD:  For time: Jackie: 1000M Row 50 Thrusters 30 Pull Ups Diane:  21-15-9 reps of: Deadlifts (225/155) Handstand Push Ups Karen: 150 Wall Balls (20/14) == Sunday is GIFday… Doing 1 [...]

0 Read More

WOD: 9-17-16

Team WOD:  The CIA Seven:  Split up anyhow complete 7 rounds of: 7 Handstand Push Ups 7 Thrusters (135/95) 7 Knees to Elbows 7 Deadlifts (245/165) 7 Burpees 7 Kettlebell Swings (32/24) 7 Pull Ups [...]

0 Read More

WOD: 9-16-16

Pre WOD:  12 minute to build to: Heavy, but not maximal Back Squat Accumulate 40 total Alt Front Rack Lunges EMOTM for 8 minutes: Odd minutes = 20 seconds of Arch Rock Even minutes = 6 Hand [...]

0 Read More

WOD: 9-15-16

Pre WOD:   5 sets of: 2 + 2 Halting Snatch Grip Deadlift + Deadlift Rest 2 minutes Build to a heavy set of 3 Hang Power Snatch in 12 minutes 3 sets of: 30 second Top of Chin Up Hold 20 – 30 [...]

0 Read More

WOD: 9-13-16

Pre WOD: 3 sets of: AMRAP of 1 arm KB Push Press (24/16) Rest 1 minute between arms 3 sets of: 10 second Ring Support + 1 Ring Dip Negative 10 Pendlay Row @ 21×1 WOD: Every 2 minutes for 20 [...]

0 Read More