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WOD 5/31/17

A)  Every 2 minutes for 14 minutes (7 rounds): Turkish Get Up x 2/2 Candlestick x 4 B) 4 Rounds for Max Reps: Row for Calories x 30 seconds  *rest 30 seconds  Half Burpees x 30 seconds  *rest 30 seconds  Slam Balls x 30 seconds  *rest 30 seconds  Toes to Bar x 30 seconds *rest […]

WOD 5/30/17

A) Every 80 seconds for 12 rounds: 1. Front Rack Alternating Lunges x 4/4 2. Alternate between straight arm plank and forearm plank x 40 seconds  B) 3 Rounds of,  AMRAP4: Hang Squat Cleans x 4 (155/105) Handstand Push-ups x 8 Box Jumps x 12 (24/20) *Rest 2 minutes 

WOD 5/27/17

In teams of 2, with both partners working side by side in unison, complete: 3 Rounds for time 600 meter Run  60 Kettle bell Swings (24/16) 60 Wall Ball 

WOD 3/26/17

A) Every 2 minutes for 7 rounds: Power Snatch x 1.1 (Rest 10 seconds between reps) B) “Isabel plus Annie” For time: 30 Snatches (135/95) …immediately followed by  50-40-30-20-10 Double Unders  Abmat Sit-ups 

WOD 3/25/17

A) Every 90 seconds for 12 rounds: 1. Bench Press x 5 2. Tall Box Jumps x 2 B) 4 Rounds for time  10 Deadlifts (165/105) 10 HSPU 100 meter Run 

WOD 5/24/17

A) EMOM12 1. GHD Back Extensions x 6 2. Kettle bell Get up Sit-ups x 6  B) AMRAP16 50 Cal Row  40 Mountain Climbers  30 OH Walking Lunges (45/35#) 20 Kettle-bell Sumo Deadlift High pull (24/16kg)  10 Ring Dips 

WOD 5/23/17

A) Every 90 seconds for 12 rounds: 1: 200 meter Run  2: Strict Rope Climb x 2 3: Hanging L Sit x max Effort  B) In teams of 2 with one partner working at a time complete 10 rounds of: 10 Thrusters (115/75) 10 Burpee Pull-ups 

WOD 5/22/17

A) EMOM4 Squat Clean x 3 *rest 2 minutes  EMOM4 Squat Clean x 2 *rest 2 minutes  EMOM4 Squat Clean x 1 B) 3RFT 100 Double-Unders 30 Kettlebell Swings 15 Toes to Bar  Rest 2 minutes