Thursday 11/16/2017
Strength/Skill Front Squat 5 Sets of 3 @ 85% WOD 8 Rounds :20 Seconds Back Squats (45/35) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest Rest 3:00 8 […]
Strength/Skill Front Squat 5 Sets of 3 @ 85% WOD 8 Rounds :20 Seconds Back Squats (45/35) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest Rest 3:00 8 […]
Strenght/Skill EMOM for 5 5 Touch and go Squat Cleans Weight should be something heavy enough to be challenging but still be able to perform unbroken WOD AMRAP 4: 27 […]
Skill/Strength: Snatch On The Minute x 10 2 Repetitions *choose a weight that you’re able to handle, yet challenges you WOD: 5 Rounds 15 Power Snatches (75/55) 30 Double Unders […]
Mystery WOD Come on in and find out what it is! (Don’t worry, it’s going to be FUN!)
“LUMBERJACK 20“ 20 Deadlifts (275/185) *400m RUN* 20 Kettlebell Swings (53/35) *400m RUN* 20 Overhead Squats (115/75) *400m RUN* 20 Burpees *400m RUN* 20 Pull Ups *400m RUN* 20 Box […]
Strength: Deadlift 2 x 3 @ 75% 2 x 3 @ 80% 1 x 3 @ 85% WOD: AMRAP 15 10 Deadlifts (225/155) 15 Calorie Row 20 Wallballs (20/14)
Strength: Bench Press 2 x 3 @ 75% 2 x 3 @ 80% 1 x 3 @ 85% WOD: AMRAP 15 30 Double Unders 15 Power Cleans (115/80) 30 Double […]
Strength: Back Squat 2 x 3 @ 75% 2 x 3 @ 80% 1 x 3 @ 85% WOD: Ascending ladder for 10 minutes: 3 Thusters (95/65), 3 Bar Facing […]
WOD: ”White” 5 Rounds 3 Rope Climbs 10 Toes 2 Bar 21 Overhead Walking Lunges (45/25) 400m Run U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to […]
Skill: 10 minutes Handstand Push Ups or Handstand Holds WOD: For time: 400m Run, 30 Wallballs (20/14), 30 Box Jumps (24/20) 400m Run, 21 Kettbell Swings (53/35), 12 Pull Ups […]