Group Warm Up. 3 Rounds NOT for Time 3 Wall Walk Ups 5 Strict Pull Ups 10 Jumping Jacks WOD. AMRAP 6 minutes 6 Hang Power Cleans 6 HSPU 6 Burpees REST 3 Minutes AMRAP. 10 Minutes 400m Run 10 Pull Ups Mobility Shoulder mobility w/ bands
Tuesday, 10-20-2015 Read More »
Skill. Muscle Ups WOD. For Time Cash In. 1500k Row 15 Dumbbell Box Jump Step Overs (40+/20+) 15 Dumbbell Thruster 15 Dumbbell Lunges 10 Dumbbell Box Jump Step Overs 10 Dumbbell Thruster 10 Dumbbell Lunges 5 Dumbbell Box Jump Step Overs 5 Dumbbell Thruster 5 Dumbbell Lunges Mobility. Roll Out Sesh Barbell Smash (forearms, quads,
Thursday, 10-15-2015 Read More »
Skill. Muscle Ups WOD. For Time Cash In. 1500k Row 15 Dumbbell Box Jump Step Overs (40+/20+) 15 Dumbbell Thruster 15 Dumbbell Lunges 10 Dumbbell Box Jump Step Overs 10 Dumbbell Thruster 10 Dumbbell Lunges 5 Dumbbell Box Jump Step Overs 5 Dumbbell Thruster 5 Dumbbell Lunges Mobility. Roll Out Sesh Barbell Smash (forearms, quads,
Thursday, 10-15-2015 Read More »
Group Warm Up WOD. Running clock 0:00- o8:00 1000k Row 20 Burpee over Erg AMRAP 08:00-20:00 6T2B 12 Box Jumps (24/20) 18 KBS (53/35) 5 min rest… 25:00-33:00 1000k Row 20 Burpee over Erg Cash Out. For Time 100 Double Unders
Tuesday, 10-13-2015 Read More »
Squat Therapy. Strength. Back Squat WOD. “DT” 5 RFT 12 Deadlifts 9 Hang Cleans 6 Push Press L1 (95/65) L2 (135/85) L3 155/105) Cash Out 12 Candlesticks
Monday, 10-12-2015 Read More »
Squat Therapy. Strength. Back Squat WOD. “DT” 5 RFT 12 Deadlifts 9 Hang Cleans 6 Push Press L1 (95/65) L2 (135/85) L3 155/105) Cash Out 12 Candlesticks
Monday, 10-12-2015 Read More »
WOD. Deck of Cards Diamonds – Push Ups Clubs – Single Arm Clean and Jerk Hearts – Air Squats Spades – Hollow Rocks Jacks – 5 Sumo Deadlift High Pulls (95/65) Queens – 5 Bar over Burpees Kings – Clean + Right Lunge + Left Lunge Joker 1 – 400m Run Joker 2 – 800m
Saturday, 10-10-2015 Read More »
Strength. Deadlifts 5×5 WOD. For Time* Death by Cleans with a twist 10 Double Unders + 1 Power Clean (135/95) 10 Double Unders + 2 Power Cleans 10 Double Unders + 3 Power Cleans Continue ladder until you do not complete power cleans in the minute *15 min time cap
Friday, 10-09-2015 Read More »
Skill. Pistol and Handstand walks WOD. “Get Down” For Time 30 Partner Wall Ball with Burpees (20/14) 21 Power Snatches (95/65) 21 Toe to Bar 20 Partner Wall Ball with Burpees 15 Power Snatches 15 Toe to Bar 10 Partner Wall Ball with Burpees 9 Power Snatches 9 Toe to Bar Group Roll Out quads, hips, lower
Thursday, 10-08-2015 Read More »
Strength. Dumbbell or Barbell row. 5×5 Work up to heavy weight WOD. “Skittles” For Time 3 Rounds 10 Pull Ups 15 Push Ups 20 Air Squats -And- 2 Rounds 400m Run 3 Rope Climbs 15 Thrusters (135/95)
Wednesday, 10-07-2015 Read More »
