W.O.D

WOD - 21,18,15,12,9,6,3 reps rounds for time of:
Thrusters.(95/65)
BFB
*compare to:3/25/16

Core - 2x20 partner leg throw downs

temp-post-image

Read more

WOD - 4 rounds for time of:
- 15 GTO.(115/75)
- 20 Box Jump Overs or 30 Box Jumps(24"/20")
- 3 rope climbs

Core - 3 max efforts L-holds from pull up bar

temp-post-image

Read more

Part I - Pause Back Squats. 5X3. 1 set every 3 minutes. 2 second hold at bottom of squat

Part II - AMRAP(12).
- 200M Row
- 10 KB Swings.(53/35)
- 10 Ring Dips

temp-post-image

Read more

SKILL - Pull Ups

WOD - For time:
Cash in: 100 Double Unders
3 Rds of:
- 10 shoulder press (95/65)
- 15 deadlifts (185/145)
Cash out:100 Double Unders

temp-post-image

Read more

Part I - 5 rds. of the clean complex (every other minute):
1 hang power clean+1 front squat+ 1 hang squat clean+ 1 hang cluster

Part II - AMRAP (7).
- 6 Front Squats. (70% from last load of complex)
- 12 Lateral Burpees over BB

temp-post-image

Read more

4 Rds. every rep counts. 1 minute @ each exercise before rotation
- Burpees to Pull Up Bar
- OHS 95/65# (65/35 OR LESS)
- Box Jumps 24”/20" (shorter box if needed)
- T2B
- Rest


temp-post-image

Read more

Part I - 5x3 1.1/4 Front Squats. 1 Rd. Done every 3 minutes.

Part II - AMRAP(8).
- 30 double unders
- 15 KB Swings.(53/35)
- 30 double unders
- 15 push ups

temp-post-image

Read more

Skill - HSPU’s.

WOD - ‘Nasty Girls'. 3RFT of:
- 50 Air Squats
- 7 Muscle Ups
- 10 Hang Power Cleans (135/95)

**15min time cap**

temp-post-image

Read more

For time:
80 calorie row
70 burpees to pull up bar
60 calorie row
50 C2B Pull Ups
40 calorie row
30 T2B
20 calorie row
10 bar muscle ups

Core - 2x30 banded good mornings

temp-post-image

Read more

Part I - Deadlift. Heavy Single. Compare to: 9/19/16

Part II - AMR(reps)AP(7):
30 double unders/10 shoulder presses (75/55)
30 double unders/ 8 shoulder presses (95/65)
30 double unders/ 6 shoulder presses (115/75)
30 double unders/ 4 shoulder presses (135/85)
30 double unders/ 2 shoulder presses (155/95)

temp-post-image

Read more

Contact