Tuesday 2/21/2017
Strength: Back Squat 3×5@ 65%/ 75%/ 85% WOD 4 Rounds for time 21 Over Head Squats (95/65) 12 Bar Facing Burpees Extra Credit Tabata Abs!!
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Tuesday 1/31/2017
Stamina Conditioning 12 Minute EMOM Odd: 50 Double-unders Even: 12 Kipping HSPU WOD: 10 Minute EMOM Min 1-5 = 3 Power Snatches 135/95 Min 6-10 = 6 Clean & Jerks 155/115 […]
Thursday 1/26/2017
Strength: Stiff Legged Deadlifts 5X10 (Select a challenging weight) WOD: 2 Rounds For Time 21 OHS (95/65) 21 C2B Pull-ups 21 Power Snatch (95/65) 21 Over-the-Bar Burpees
Tuesday 1/24/2017
Strength: Shoulder Press WOD: 5RFT 10 Snatches 115/95 10 Box Jump Overs 24/20
Friday 01/20/2017
Strength: Back Squats: 10×3 @ 80% WOD: TRUMP/PRYOR BDAY WOD! Buy In: 45 Burpees Over Bar (For our 45th President) 29 Thrusters 95/65 29 Pull Ups 29 Snatches 95/65 […]
Friday 01/13/2017
Back Squats 8×4 @ 78% First rep of each set hold a two second pause at bottom. WOD Clean + Jerk 135/95 10…9…8…7…6… and so on until 1. Pull ups […]
Wednesday 01/11/2017
Strength: Front Squats 3×5 65% 3×3 70% 3×1 75% AMRAP (15 Min) 2 Wall Walks 12 Toes to Bar 4 Deadlift 225/155 12 Slam Ball 30/20
Friday 01/06/2017
WARM UP: Stretch Klarissa’s Goodbye WOD: 4RFT 5 Burpees 9 Wall Balls 20 Double Unders 10 T2B 1 Tower Run 6 Pull Ups 20 Double Unders 17 HSPU We would […]
Wednesday 01/04/2017
WARM UP: Stretch WOD: Incredible Hulk 20 MIN. AMRAP 5 Deadlifts 115/95 5 Hang Power Cleans 115/95 5 Front Squats 115/95 5 Push Press 115/95 5 Back Squats 115/95
Tuesday 01/03/2017
Warm Up: Practice Rope Climbs WOD: 3 RFT 20 Wall Balls 20/14 10 Power Cleans 135/95 20 Box Jumps 24/20 1 Rope Climb