Monday: WOD: “SPIDERMAN” 2 – 15′ Rope Climbs 100 m Run 8 Squat Cleans (135/95) 5R4T Tuesday: WOD: “HULK” EMOM: 1 Complex of : (8min) Power Clean,Push Press, Backsquat, OHS WOD: 25 Double Unders 10 TTB 10 Pushups 15 min AMRAP Wednesday: WOD: “WONDER WOMAN” 5 Pullups 10 Pistols (alt.) 14 DB Snatches (alt) 18 […]
April 1 – April 6, 2019 Read More »
Monday: EMOM 8 Min: 4 Back Squats WOD: 12 Box Jumps 20 Lunges 8 Snatches 4R4T Tuesday: WOD: 400 m Run; 40 Wall Balls 300 M Run; 30 MBC 200 M Run; 20 Wall Balls 100 M Run; 10 MBC for time Wednesday: Strength: Odd- 3 Power Cleans; Even 6-TTB WOD: 2 Wall Walks 8
March 25 – March 30, 2019 Read More »
Monday: STRENGTH: 4- Push Press/4 Strict PU WOD: 1 MBC: 1 WALLBALL 2 MBC: 2 WALLBALL 3 MBC: 3 WALLBALL 15 MIN AMRAP Tuesday: WOD: 150M ROW; 5 HSPU 200M RUN; 10 HSPU 400M ROW; 15 HSPU 400M RUN; 20 HSPU 20 MIN AMRAP
March 18 – March 23, 2019 Read More »
Monday: WOD: “Jackie” 1,000M Row 50 Thrusters @ 45# 30 Pull Ups for time… Then, Run 1 mile for time Tuesday: WOD: “Fabian” Odd Minute: 7 Deadlifts (205/135) 7 Box Jumps (24/18) Even Minute: 48’Lunge /48′ Run/ 5 Burpees 20 Minute AMRAP Wendesday: WOD: “In Over My Head” HSPU Men-4 Women-2 (Every min on the
March 11 – March 16, 2019 Read More »
Monday: WOD: “Fran” Thrusters (95/65) Pull Ups 21-15-9 Reps …For Time… Rest 3min the run 1 mile Tuesday: WOD: Strength: 6 Backsquats/30 Double Unders Then 11 Burpees 7 C&J (115/75) 5R4T Wedesday: WOD: EMOM: 3 Strict Pull Ups/HS Holds Then WOD: 5 Snatches(115/75) 10 Pushups 15 min amrap Thursday: WOD: Run 400 M 10 HSPU;
March 4 – March 9, 2019 Read More »