Friday 06/15/2018
Aaron’s Birthday WOD Buy In: 0630m Row 6 rounds 15 Front Squats (95/65) 19 Burpees Over Bar 78m Sprint 40 Double Unders Cash Out: 0730m Row ***Due to unforeseen circumstances, […]
Month: June 2018
Thursday 06/14/2018
Beat the Heat… it’s… TANK TOP THURSDAY!!! Skill/Strength: Snatch Progression Complex EMOM x 10 Segmented Snatch Pull (1″, Knee, Mid-Thigh) + Hang Snatch High Pull + Power Snatch + Squat […]
Wednesday 6/13/2018
Skill/Strength Deadlift WOD 5 Rounds -9 Power Cleans 135/95 -15 Push Ups -21 Air Squats -200m Run
Tuesday 6/12/2018
Warm Up: Hoover Ball Strength/Skill: Bench WOD: AMRAP 12 -9 Deadlift 225/155 -7 HSPU -5 Strict Pull-Ups
Monday 6/11/2018
Skill/Strength Back Squat WOD 15 AMRAP -60 Double Unders -30 Cal. Row -15 OHS 115/80
Friday 6/8/2018
Birthday WOD For Instructor Aleman Buy in 38 Cal Bike 6 Rounds -10 Deadlift 225/155 -19 DB Snatches 45/25 -80m Sled push 90/50 Cash out 38 Cal Row
Thursday 6/7/2018
Tank Top Thursday! Strength: Shoulder Press 5 @ 75% 3 @ 85% 1+ @ 95% Partner WOD: AMRAP 20 *1 Tower Run TOGETHER Partner 1: Runs 1 Lap Partner 2: […]
Wednesday 6/6/2018
Warm Up: “Sally Up” Air Squats Strength/Skill: Clean Work EMOM x 10 Segmented Clean Pull (1″, knee, mid-thigh) + Hang Clean High Pull + Full Power Clean (Keep weight light/moderate) WOD: AMRAP […]
Tuesday 6/5/2018
Strength: Deadlift 5 @ 75% 3 @ 85% 1+ @ 95% WOD: 4 Rounds 18 OH KB Lunges (53/35) 21 Slamballs (20/15) 27 Sit Ups 400m Run
Monday 6/4/2018
Strength: Bench Press 5 @ 75% 3 @ 85% 1+ @ 95% WOD: 21 – 15 – 9 – 6 – 3 Calorie Bike Clean & Jerk (115/80) Pull Ups […]