Strength Deadlift WOD. 3 AMRAPS 1) 5 min AMRAP 5 Power Snatches 5 OHS Rest 2 Minutes 2) 5 min AMRAP 10 Front Squats 10 Ball Slams (25/20) Rest 2 Minutes 3) 10 min AMRAP 200m Run 10 Front Rack Lunges L1(95/65) L2(135/95) L3(155/115)
Friday, 11-13-2015 Read More »
Skill Work Bar Muscle Ups WOD. 5 RFT 200m Farmer Carry (Murphy Loop, no running) 30 Double Unders 20 Sit Ups 10 Burpee Pull Ups 200m sprint Core Cash Out. Tabata Walking Planks Flutter Kicks
Thursday, 11-12-2015 Read More »
Skill Work Bar Muscle Ups WOD. 5 RFT 200m Farmer Carry (Murphy Loop, no running) 30 Double Unders 20 Sit Ups 10 Burpee Pull Ups 200m sprint Core Cash Out. Tabata Walking Planks Flutter Kicks
Thursday, 11-12-2015 Read More »
Warm Up. 4 Rounds for Quality 20 second active shoulder dead hang 15 banded face pulls 10 banded thrusters WOD. A) EMOTM 20 Minutes L1(9/6) L2(12/9) L3(15/12) Calorie Row With time remaining in each minute perform as many rounds of Cindy as possible (5 pull ups, 10 push ups, 15 air squats) 5 min Rest
Tuesday, 11-10-2015 Read More »
Warm Up. 4 Rounds for Quality 20 second active shoulder dead hang 15 banded face pulls 10 banded thrusters WOD. A) EMOTM 20 Minutes L1(9/6) L2(12/9) L3(15/12) Calorie Row With time remaining in each minute perform as many rounds of Cindy as possible (5 pull ups, 10 push ups, 15 air squats) 5 min Rest
Tuesday, 11-10-2015 Read More »
Strength. Back Squat WOD. 1-10 Ladder Deadlift Hang Power Clean S2OH L1(95/65) L2(135/95) L3(185/135) Group Foam Roll Quads, Lower Back, Glutes
Monday, 11-09-2015 Read More »
Prowler Heaven Teams of 5 800M Prowler Push (25/empty) 125 Power Cleans (135/95) 400M Prowler Push (25/empty) 125 Pull-ups 200M Prowler Push (25/empty) 125 Wall Balls (25/empty) 60 minute cap
Saturday, 11-7-2015 Read More »
Strength. 7×3 Push Press WOD. 5 RFT 10 Hang Power Cleans (95/65) 10 OH Barbell Lunges (95/65) 10 Barbell Step Ups (95/65)
Friday, 11-06-2015 Read More »
Strength. 7×3 Push Press WOD. 5 RFT 10 Hang Power Cleans (95/65) 10 OH Barbell Lunges (95/65) 10 Barbell Step Ups (95/65)
Friday, 11-06-2015 Read More »
WOD A) AMRAP for 20 Minutes 5 Tire Flips 10 T2B 15 Push Ups 20 Air Squats B) for Time 1000m Run* *carry a plate (45/25) Cash Out. 5×5 Chin Ups or 5×10 C’s and D’s
Thursday, 11-04-2015 Read More »
