Monday: EMOM: 4 Squat Cleans/strict pullups WOD: 10 HSPU/20 SQUATS 30 DU/200M RUN 12MIN AMRAP Tuesday: WOD: 10 BURPEES 10 KBS 3 WALL CLIMBS 6R4T Wednesday: WOD: 3 DEADLIFTS/6 PUSHUPS 9 SQUATS/12 SITUPS 3 MINS AMRAP/REST 1 MIN; 5 CYCLES Thursday: WOD: ROW 500M/ 12 WB / 12 BJ RUN 400M / 12 WB / […]
Aug. 28 – Sept. 2, 2017 Read More »
STAR WEEK!!!! Monday: WOD: #1 Part A: Double unders Part B: Wallballs Pullups Box Jumps KTE Tuesday: WOD: #2 Part A: Row Part B: Deadlifts/Push Press Air Squats/Burpee Box Jumps Row Wednesday: WOD: #3 Part A: Breathing Exercise Part B: Tabata 20:10 KBS Lunges Burpees Front Squats Thursday: WOD: #4 Part A: Game: “Coach Says”
Aug. 21 – Aug. 26, 2017 Read More »
Monday: WOD: 30-20-10 reps for time of : Wall Balls/SDLP (75/55) Box Jumps/Push Press (75/55) Tuesday: WOD: “Marco” 3R4T: 21 Pullups 15 HSPU 9 Thrusters (135/95) Wednesday: Strength: Push Press/EMOM (10MIN) WOD: Complete AMRAP in 12 minutes of: 10 DB Squat Snatches 50 Double Unders Thursday: WOD: “PK” 5R4T 10 Back Squats (225/150) 10 Deadlifts
Aug. 14 – Aug. 19, 2017 Read More »
Monday: WOD: “IN HOUSE COMP #1 2015” “STRONG MAN’S ALLEY” 400M RUN 10 DEADLIFTS(225/155) 10 BURPEES 10 PULLUPS 3R4T (15 MIN CUTOFF) Tuesday: WOD: “Backwards” 100 DU : 90 Situps : 80 Squats : 70 Lunges 60 Supermans : 50 KBS : 40 Box Jumps 30 Burpees : 20 Toes to Bar : 10 HSPU
Aug. 7 – Aug. 12, 2017 Read More »