STRENGTH
Every 3 minutes for 15 minutes
3-5x Front Squats
WOD
EMOM 15 Minutes
Minute 1: 10x HSPU
Minute 2: 15x KB Swings
Minute 3: 30x Double Unders
08.15.17
August 14, 2017 by Leave a Comment
STRENGTH
GHD Sit Ups & Double Unders
WOD
500m Row
100x Wall Balls
100x Air Squats
500m Row
08.14.17
August 13, 2017 by Leave a Comment
STRENGTH
5 Rounds
4-6x Each Arm DB Strict Press
-rest 1 minute-
100m Farmer’s Carry
-rest 1 minute-
WOD
4 Minute AMRAP
4x Strict Pull Up
8x Push Press (95/65)
-rest 4 minutes-
4 Minute AMRAP
15x KB Swing
15x Push Ups
08.11.17
August 10, 2017 by Leave a Comment
WOD
6 Minute AMRAP
6x Power Snatch (115/75)
12x Wall Balls
-rest 4 minutes-
6 Minute AMRAP
12x Alt Arm DB Snatch
12x Box Jump Overs
-rest 4 minutes-
6 Minute AMRAP
1000m Row
Max Burpees
08.10.17
August 9, 2017 by Leave a Comment
STRENGTH
Power Cleans
WOD
Teams of 2
Partners will alternate complete rounds, completing 7 rounds each of:
3x Power Cleans (135/95)
6x Push Press (135/95)
9x Push Ups
08.09.17
August 8, 2017 by Leave a Comment
WOD
Teams of 2
Partner A: 400m Run
Partner B: Max Thrusters (45/33)
*then switch
Partner A: 400m Run
Partner B: KB Swings
*then switch
Partner A: 400m Run
Partner B: Wall Balls
*then switch
Partner A: 400m Run
Partner B: Box Jumps
*then switch
08.08.17
August 7, 2017 by Leave a Comment
“Filthy Fifty” for Courtney’s 50th!
50x Box jump
50x Jumping pull-ups
50x KB Swing
50x Walking Lunge
50x Knees to elbows
50x Push press (45/35)
50x Back extensions
50x Wall Ball
50x Burpees
50x Double unders
08.04.17
August 3, 2017 by Leave a Comment
WOD
Teams of 3:
100/75 Cal Row
75x Power Cleans (135/95)
50x Burpee over BB
100/75 Cal Row
75x Front Squats (135/95)
50x Burpees over BB
100/75 Cal Row
75x Push Jerks (135/95)
50x Burpees over BB
08.03.17
August 2, 2017 by Leave a Comment
WOD
4 Minute AMRAP
30x Double Unders
15x Power Snatch (75/55)
-rest 4 minutes-
4 Minute AMRAP
30x Double Unders
12x Power Snatch (95/65)
-rest 4 minutes-
4 Minute AMRAP
30x Double Unders
9x Power Snatch (115/80)
08.02.17
August 1, 2017 by Leave a Comment
STRENGTH
Power Snatch
10-15 minutes working on technique. Be sure to hit position 1, 2, & 3!
WOD
20 Minute AMRAP
Teams of 2:
12/9 Cal Row
9x Box Jump Overs
6x Hang Squat Clean (95/65)
*partners alternate movements
