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WOD: 5-23-16

Pre WOD:  In 10 minutes: Build to a heavy Back Squat (not a 1RM) 3 sets of: 1 Back Squat (same load as above) 6 No Push Up Renegade Row / side 30 Unbroken Hollow Rocks WOD:  For time: 15 Squat [...]

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WOD: 5-22-16

Team WOD: For total time: 50 Burpees (1 at a time) 50 Pull Ups 50 Box Jumps (24/20) (these last two 5 reps at a time) 100 Wall Balls (14/10) (10 at a time) 200 Double Unders (20 at a time) 100 [...]

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WOD: 5-21-16

Team WOD:  For total time: 4 rounds of: 200M Run 10 Back Squats (95/65) 4 rounds of: 200M Run 10 Front Squats (95/65) 4 rounds of: 200M Run 10 Overhead Squats (95/65) 4 rounds of: 200M Run 10 [...]

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WOD: 5-20-16

Pre WOD:  3 sets of: 8 Front Rack Russian step up / leg 10 second 3 POS Chin Up Hold x 10 seonds (throat at bar/ 90 degreee elbow / shoulders packed) 40 alt single arm / single leg Superman Lifts [...]

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WOD: 5-19-16

Pre WOD:  4 sets of: 4 Single leg BJSD / leg 4 SA KB Front Squat / side @ 44×1 3 sets of: 10 seconds Tuck Lever 8 – 10 Good Mornings @ 21×1 WOD:  10 min AMRAP of: 5 Hang Squat [...]

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WOD: 5-15-16

Team WOD 1: 15 AMRAP of: 5 Pull Ups 6 Ground to Overhead (95/65) 10 Push Ups Partners switch every round Team WOD 2: 15 min AMRAP of: 2 Muscle Ups 3 Power Snatch (135/95) 4 Handstand Push Ups [...]

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