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) [...]

0 Read More

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 [...]

0 Read More

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 [...]

0 Read More

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 [...]

0 Read More

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: [...]

0 Read More

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 [...]

0 Read More

WOD: 1-22-17

Team WOD: Partners start on alternating minutes: EMOTM for 12 minutes: Min 1: 30 seconds max effort Double Unders Min 2: 30 second Handstand Hold Directly into: 8 rounds for time of: 20 OH [...]

0 Read More