Entries by admin

032618

STRENGTH Back Squat 4×4 @ 80% WOD 4 Rounds 15 lateral burpee box jump overs 24/20 75 double unders 2 min rest Subtract 6 minutes from your time for an accurate score.

102317

STRENGTH Power Snatch 3 Reps @ 50% 3 Reps @ 55% 2 Reps @ 60% 2 Reps @ 65% 1 Rep @ 70% 1 Rep @ 75% WOD Isabel 30 Power Snatches 135/95 Accessory 20 x 3 – strict pull ups

101817

STRENGTH 0-10 minutes Find 1 Rep Push Press 10-20 Minutes Find 1 Rep Split Jerk WOD 100 Burpee Box Jump Overs 24/20 1 minute on, 1 minute off

101617

WOD 5 Rounds for Time 8 Deadlifts 185/135 25 Double Unders 8 Power Cleans 185/135 25 Double Unders 8 Shoulder to Overhead 185/135 25 Double Unders * scale accordingly. * the limiting factor will be the shoulder to over head. * this is meant to be heavy.

101017

STAMINA 100 Calories row for time WOD For Time 21-15-9 Squat Cleans 135/95 Ring Dips * if you attended yesterday’s WOD, you have the option to do power cleans.

100617

STRENGTH Back Squat 4×4 @ 70% WOD 3 Rounds 500 meter row 12 deadlifts 275/185 21 box jumps 30/24

100517

STRENGTH Push Press 5 Rep Max WOD 5 Rounds 200 meter run 30 Double Unders 9 Hang Squat Cleans 115/80

100417

STRENGTH Barbell Cycling 10 Power Snatches @50% 8 Power Snatches @ 60% 6 Power Snatches @ 70% 4 Power Snatches @ 80% 2 Power Snatches @ 90% WOD 5 min to complete x 4 rounds. 400 meter run (500 meter row) 21 KB Swings 53/35 12 pull ups * The faster you work, the longer […]

100317

STRENGTH Deadlift 5×1 @ 75-80% WOD Mid-Line Madness 21-18-15-12-9 Weighted Ab-Mat Sit Ups 25/15 Superman with PVC hold (seconds)

092716

STAMINA AMRAP 8 10 Toes to Bar 30 Double Unders (3:1 ratio) WOD 3 RFT 10 Deadlifts 275/185 2 rope climbs 20 Ab mat sit ups with PVC