2 weeks ago

1-4-19 WOD

Back Squat 5 x 5 @ 75% Of 1rm THEN 100 Double Unders -Then- 5 Rounds: 25 Ab Mat Sit Ups 10 Calorie Row 10 Handstand Push Ups -Then- 100 Double Unders

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3 weeks ago

1-3-19 WOD

Power Clean 3-3-3-3-3 THEN 70-50-30 Box Jump Overs 100′ Front Rack Walkning Lunges (50/35)

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4 weeks ago

12-27-18 WOD

Back Squat 4 x 6 @ 70% (+5-10#) of 1RM THEN 15 Minute Alternating EMOM: 12/10 Calorie Bike 15/12 Burpees 15 Wall Balls (20/14#)

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1 month ago

12-21-18 WOD

“12 Days of Christmas” 1 Thruster (135/95#) 2 Squat Clean (135/95#) 3 Overhead Squat (135/95#) 4 Power Snatch (135/95#) 5 Clean and Jerk (135/95#) 6 Deadlifts (135/95#) 7 Burpees 8 Box Jumps (24/20”) 9 Toes to Bar 10 Kettlebell Swings (70/53#) 11 Wall ball (20/14#) 12 Muscle Ups

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1 month ago

12-20-18 WOD

30/25 Calorie Bike 30 Alternating Arm Dumbbell Snatches (50/35) 30 Toes to Bar 30 Handstand Push Ups 30 Box Jump Overs (24/20”) 30 Bar Muscle Ups Cash Out: 1 x 50 V-Ups THEN 3 x 5 Negative HSPU (start at the top of a handstand push up and lower yourself onto your head as slow

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1 month ago

12-19-18 WOD

Every :30 for 10 Minutes 1 Power Clean and Push Jerk @ 75% of 1RM THEN Every 4 Minutes for 20 Minutes: 15/12 Calorie Row 15 Burpees

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1 month ago

12-18-18 WOD

Deadlift Heavy Single! Test Day! THEN 18 Minute Alternating EMOM: 18/14 Cal Bike/Row 15 Toes to Bar 12 Handstand Push Ups

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