Thursday March 31 2016
WOD Strength: Snatch, power or squat, your choice 10 min EMOM 2 reps every min Metcon: 5 rounds 21 wall balls 20/14 15 T2B 9 Burpees...
Wednesday March 30 2016
WOD Strength: Back Squat: work to a max set of 6 Metcon: 3 rounds 10 HSPU 200 m run 3 mins rest after all 3 sets 3 sets 15 C2B pullups...
Tuesday March 29th 2016
WOD 20 min AMRAP 10 power clean 95/65 10 front squats 95/65 10 shoulder to OH 95/65 20 cal row
Thursday March 24th 2016
WOD 16 min EMOM 1) row for cals 15/12 2) 15 wall balls 20/14 3) 15 SDLHP 115/75 4) 15 push press 115/75 20 min EMOM 2 TGU, 1 per arm per...
Wednesday March 23 2016
WOD 4 Rounds for time 1 power snatch 135/95 2 OH squats 135/95 3 power cleans 135/95 4 front squats 135/95 3 mins rest between rounds 8...
Tuesday March 22 2016
WOD 5 sets: A) Push Press 4 reps, rest 30 secs B) Pullups 5 reps (weighted if possible) rest 30 secs Metcon: 4 rounds 15 cal row 15 dips...
Friday March 18th 2016
WOD 25 min AMRAP 20 squats 15 box jumps 24/20 15 push press 115/75
Thursday March 17 2016
WOD 3 rounds 20 cal row 10 HSPU (to a deficit if possible) rest 2 mins 3 rounds 100 DUs 15 strict pullups (sub strict ring rows) 2 mins...
Wednesday March 16 2016
WOD Strength: Bench press Work up to a 3RM Metcon: 15 rounds 2 bar facing burpees 1 squat clean 165/115 6 min Emom 1) 20 sec hollow rock...
Tuesday March 15th, 2016
Strength Box Squats 6 sets of 3 reps 2 min rest Metcon 21 hang power snatch 95/65 20 wall balls 20/14 15 hang power snatch 115/75 20 wall...