Monday 6/19/2017
Strength: Bench Press WOD: Teams of 3 AMRAP 25 Minutes W/ Kettlebell (53/35) 10 Reverse Lunges 10 Goblet Squats 20 Lateral Hops Over KB 200 Meter Run “WOD will be […]
Month: June 2017
Friday 6/16/2017
WOD: In honor of BPA Julian “Jules” Larranaga Buy In: 100 Double Unders 5 Rounds Of: 31 KBS 20 Goblet Squats 16 KB Sit-ups Cash Out: 100 Double Unders
Thursday 6/15/2017
Strength: Shoulder Press WOD: “Jackie” 1,000m Row 50 Thrusters (45/35) 30 Pull-ups Extra Credit: 3RFT 20 Cal Bike 20 Cal Row Rest 1:00
Wednesday 6/14/2017
Strength: Bench Press 5X5 @ 80% of 1RM WOD: Conditioning 21-15-9: Snatches, 115/75 GHDSU Directly into: 21-15-9: Clean & Jerks, 115/75 Chest 2 Bar Directly into: 21-15-9: Bar Facing Burpees Toes […]
Tuesday 6/3/2017
Conditioning : 10 Minute EMOM Odd: 6-10 Power Cleans 155/105 Even: 6-10 HSPU WOD: AMRAP 4 27 Hang Power Cleans (135/95) 27 Wallballs (20/14#) 27 Calorie Bike Rest 4:00 AMRAP 4: […]
Monday 6/12/2017
Strength: Back Squat WOD: AMRAP18 18/12 Cal Row 15 Box Jump Over 24/20 12 T2B 9 Goblet Squats 53/35
Friday 06/09/2017
Coach Joe’s Farewell WOD Buy In: 2015m Row 3 rounds 6 Deadlifts (185/155) 1 Tower Run REST 5 minutes 3 rounds 6 Power Cleans (185/155) 10 Front Squats (185/155) Cash Out: […]
Thursday 06/08/2017
Strength: Shoulder Press 5 x 5 @ 80% WOD: (fight gone bad style) 1 minute at each station 5 Rounds Row Power Snatch (75/55) Burpees REST
Wednesday 06/07/2017
Strength: Deadlift 5 x 5 @ 80% WOD: (Teams of 2) AMRAP 20 12/9 Cal Bike 12/9 Cal Row 12 Thrusters (65/45) *One partner completes full round, then switch
Tuesday 06/06/2017
Strength: Bench Press 5 x 5 @ 80% WOD: 3 Rounds 1 Lap 16 Deadlifts (225/155) 60 Double Unders