Strength Back Squat Build to a tough 10 in 12-15 minutes WOD For Time: 30-20-10 Sit Ups 10-20-30 Wallball *15/12 Cal Row or Assault Bike after each round
2020 06 01
Oly Push Press Build to a tough single in 10 minutes WOD 20min AMRAP 5 Handstand Push Ups 10 Power Clean (115/75) 15 Burpee 20 Kettlebell Swings (53/35) -rest 1:00 after each round
2020 05 31
WOD Teams of 2: 800m Run (together) 50 Shoulder To Overhead (95/65) 50 Medball Sit Ups 800m Run (together) 50 Push Ups 50 Medball Sit Ups 800m Run (together) 50 Front Squat (95/65) 50 Medball Sit Ups
2020 05 29
Oly EMOM x 10 5-6 Low Hang Power Snatch *choose a technical weight that allows you to remain unbroken WOD 3 Rounds For Time: 75 Double Unders (sub 100 Single Under) 20 Overhead Squat (65/45) 10 Handstand Push Ups (sub Seated Dumbbell Press)
2020 05 28
WOD 50-40-30-20-10 Calorie Assault Bike *100’ sled push between rounds Then... Accumulate 3:00 side plank per side
2020 05 27
Oly Clean & Jerk 10 minutes to build to a tough but technically sound lift WOD For Time: 5-4-3-2-1 Clean & Jerk (135/95) 10-8-6-4-2 Box Jump (24/20) -rest 2:00 5-4-3-2-1 Clean & Jerk (95/65) 10-8-6-4-2 Burpee Box Jump -rest 2:00 10-8-6-4-2 Clean & Jerk (65/45) 10-8-6-4-2 Jumping Switch Lunges (per…
2020 05 26
Strength Back Squat 6 reps x 4 sets -rest 2:00min between sets WOD 3 Rounds For Time: 20 Wallball (20/14) 25 Situps
2020 05 25
WOD In teams of 2 15min AMRAP 50 Calorie Assault Bike 50 Kettlebell Swing (53/35) -rest 5:00 15 minute AMRAP 50 Cal Row 50 No Push-Up Burpee *split work evenly and as needed
2020 05 24
2020 05 22
Strength Deadlift 4-6 reps x 4 sets -rest 2min between WOD For Time: 20 Deadlift (185/125) 20/15 Assault Bike Calories 20 Box Jump (24/20) 200m Run 20 Box Jump 20/15 Assault Bike Calories 20 Deadlift
2020 05 21