WOD

Saturday 1.27.18 WOD

As a team of 3, complete as many rounds as possible in 20min: 10m Overhead Walking Lunges (135lbs/95lbs) 10 Shoulder to overhead (135lbs/95lbs) 10m Handstand Walk One partner moves, while the other two rest. Relay style (pass the baton).

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Friday 1.26.18 WOD

Every 3 minutes for 5 rounds: 9 Chest to Bar Pull-ups 15 Dumbbell Deadlifts (50lbs/35lbs each) 21 Wall Ball Shots (20lbs/10ft, 14lbs/9ft)

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Thursday 1.25.18 WOD

AMRAP 22 minutes Run 800 meters 40 Burpees 30 Toes to Bar

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Wednesday 1.24.18 WOD

Every 3 minutes for 5 sets 3 Push Press + 3 Push Jerks

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Tuesday 1.23.18 WOD

Open Workout 17.5  10 Rounds for time: 9 Thrusters (95lbs/65lbs) 35 Double Unders

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Monday 1.22.18 WOD

4 x 500 meter row sprints

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Saturday 1.20.18 WOD

As a team of 2, complete the following for time: 100 Dumbbell Push Press (50lbs/35lbs ea), while partner holds a handstand against wall 75 Dumbbell Squat Cleans (50lbs/35lbs ea), while partner holds a wall squat at parallel 50-50-40-40-30-30-20-20-10-10 Double Unders, while partner holds a Ring Support *Partners may switch as needed for the first two exercises and partners must alternate sets of Double Unders. Reps may not be accumulated if the static hold is not being held. **All reps completed before moving on to next exercise ***There is a 20 MINUTE CAP on the workout!

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Friday 1.19.18 WOD

Open Workout “16.3” AMRAP 7 Minutes 10 Power Snatch (75/55) 3 Bar Muscle Ups Then, 2-3 Rounds NOT for time 10 Bulgarian split squat/leg 20 V-Ups 30 second upper back roll

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Thursday 1.18.18 WOD

WORKOUT OPTIONS- PICK 1 OR 2 1) Make up a missed workout If an athlete has missed a workout this week they can make that workout up today. 2) Skill Day Athletes can pick any movements that they want and work on technique. Good options could be: Squat Snatch at light loads Muscle Ups Handstand Walks Rope Climbs 3) Do the following low skill workout: 4 Rounds Run 200 meters 100 foot single arm farmers walk right 100 foot single arm front rack walk right 100 foot single arm farmers walk left 100 foot single arm front rack walk left …

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Wednesday 1.17.18 WOD

AMRAP 9 minutes: 27-21-15-9 Overhead Squats (95/65) Box Jumps (24/20″) Pull-ups

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