Wednesday May 31 2017
Wod A) 12 mins to work up to a 3RM double OH grip deadlift B) 20 min emom 1)10-12 BJ 24/20 2)6-12 T2BÂ 3)30-50 DUs 4)30-45 sec wall sit...
Tuesday June 30 2017
WOD A) gymnastics skill work: Rope climbs B)10 Rounds: 5 front squats 135/95 10 kb swings 70/55 15 push-ups
Monday May 29th 2017
WOD Buy in: 2000Â m row Then: 5 rounds: 10 power cleans 115/75 10 push press 115/75 Cash out: 1 mile run
Saturday May 27th 2017
WOD 10 rounds 250 m run 5 pull-ups 10 push-ups 15 squats
Friday May 26th 2017
WOD A) over head squat: 10 mins to work to a tough single rest as needed *Record numbers* B) squat snatch: 10 mins to work to a tough...
Wednesday May 24 2017
WOD A) 15 mins to establish a 1RM Back squat B) "death by KB swings and burpees" Min 1, 1 kb swing Plus 1 burpee Min 2, 2 kb swings Plus...
Tuesday May 23 2017
WOD A) 10 mins: Strict press 1-1-1-1 reps, rest 2 mins *all challenging sets - build every set B) 30 min EMOM 1)10 box jumps 24/20 2)row...
Saturday May 21 2017
Wod 40 min amrap @ 75% effort 400 m run 5 pull-ups 10 push-ups 15 squats 500 m row 5 wall walks 10 kb swings 55/35 15 box jumps 24/20
Friday May 19th 2017
A) From the rack, 2 Push jerks + 2 split jerks every 2 mins x 4 sets Increase load each lift B) "Super Annie" 100 Double unders 25 Toes...
Thursday May 18 2017
WOD A) 10 mins to work up to a 4RM double overhand grip deadlift B) 3 bench press @70% of 1RM every 90 secs X 5 sets 31X1 tempo C) 500...