Friday 7/29/16 WOD
Every 2:30 X 6 Rounds 8, 8, 6, 6, 4, 4 Bench Press Metcon: 10-8-6-4-2 2-4-6-8-10 Deadlifts (180/265) Bar Muscle-Ups *10 minute cut-off*...
Read More
28
July
Blog
Thursday 7/28/16 WOD
Metcon: AMRAP X 20 minutes 8 Back Squats (120/175) 12 OAA Dumbbell Snatch (55/70) 16 Wallballs (14/20 @ 9/10ft) *@ least 5 Rounds to Rx*...
Read More
27
July
Wednesday 7/27/16 WOD
Strength: 5 X 3 Push-Press Metcon: 3 Rounds 60 Double-Unders 15 Kettlebell Swings (55/70) 15 Handstand Push-ups *10 minute cut-off*...
Read More
27
July
Tuesday 7/26/16 WOD
Metcon: -Start with 50 Cal Row- 15 Squat Snatch (93/135) 5 Burpees Over the Bar 12 Squat Snatch (93/135) 10 Burpees Over the Bar 9 Squat Snatch (93/135) 15 Burpees Over the Bar 6 Squat Snatch (93/135) 20 Burpees Over the Bar 3 Squat Snatch (93/135) 25 Burpees Over the Bar -End with 50 Cal Row- *22 minute...
Read More
25
July
Monday 7/25/16 WOD
Strength: Every 1:15 X 6 Rounds, AMRAP 7th Round 6 Strict Pull-ups Metcon: 5 Rounds 10 Power Cleans (75/115) 10 Box Jumps (24/30) *10 minute cut-off*...
Read More
24
July
Saturday 7/23 WOD
Metcon: 5 Rounds 45 Second Handstand Hold 3 Kettlebell Turkish Get-ups One side (35/55) 3 Kettlebell Turkish Get-ups Other side (35/55) 12 Overhead Squats (85/125) *25 minute cut-off*...
Read More
22
July
Friday 7/22 WOD
Strength: EMOTM x 8 minutes 1 Clean 6 Push-Jerks Metcon: AMRAP x 10 Minutes 15 Dumbbell Ground 2 Overhead (35's/55's) 30 Sit-ups 45 Air Squats *At least 3 rounds to Rx* ...
Read More
21
July
Thursday 7/21 WOD
Metcon: 150 Double-Unders 100 Burpees 100 Wallballs 150 Double-Unders *20 minute cut-off*...
Read More
20
July
Wednesday 7/20 WOD
Strength: Every 2:30 x 5 Rounds Barbell Complex 1 Squat Clean 4 Front Squats 1 Hang Squat Clean Metcon: 3 Rounds 12 Clean and Jerks (95/135) 4 Rope Climbs...
Read More
19
July
Tuesday 7/19 WOD
Metcon: 3 Rounds 15 Kettlebell Swings (55/70) 30 Front Rack Lunges (65/95) 800m Run *20 minute cut-off*...
Read More
18
July