WOD

Friday 6.29.18 WOD

3 Rounds for time: 25 Single arm dumbbell overhead squats (70lbs/50lbs) 25 Burpees

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Thursday 6.28.18 WOD

1-1-1-1-1 Shoulder press *For the shoulder press perform a set every 2:30. 1-1-1-1-1 Push press *For the push press perform a set every 3:00. 1-1-1-1-1 Push jerk *For the push jerk perform a set every 3:00.

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Wednesday 6.27.18 WOD

For time: 3 Rounds 21 Pull-ups 12 Hang power cleans (155lbs/115lbs) 400-meter run

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Tuesday 6.26.18 WOD

“Fight Gone Bad” 3 Rounds for reps: 1:00 Wall ball (20lbs/14lbs) 1:00 Sumo deadlift high pull (75lbs/55lbs) 1:00 Box jump (20″) 1:00 Push press (75lbs/55lbs) 1:00 Row for calories 1:00 Rest *Wall ball is a 10 foot target. **Box jump is 20″ for all.

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Monday 6.25.18 WOD

BOOTY STAMINA For time: 75 Back squats (135lbs/95lbs) *At the top of each minute, including 0:00 perform 35 double unders. **Ask your coach since it is their¬†choice if that bar starts from the floor or from the rack.  

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Saturday 6.23.18 WOD

PARTNER FUN Partner workout for time: 50 Synchro push jerks (95lbs/65lbs) 25 Synchro toes to bar *Sychro is the bar being locked out at the same time overhead and the toes hitting the bar at the same time. Then, EMOM for 7:00 0:20 Handstand hold With a partner alternating sets 3 x 5 Strict handstand push ups

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Friday 6.22.18 WOD

Run Training Every 4:00 for 8 rounds: Run 400 meters

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Thursday 6.21.18 WOD

AMRAP 20:00 5 Chest to bar pull-ups 10 Wall ball shots (20lbs/14lbs to a 10′ target) 15 Kettlebell swings (53lbs/35lbs)

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Wednesday 6.20.18 WOD

STRENGTH/POWER 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 Front Squat *Perform a set every 3:00 for the 9 sets. **Leaderboard the set of 1.

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Tuesday 6.19.18 WOD

Part 1: Strength Every 2:00 for 4 sets 5 Strict pull-ups Part 2: 5 Rounds for time: 15 GHD sit-ups 5 Ring muscle ups Into 100-meter double kettlebell front rack walk (53lbs/35lbs).

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