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WOD 7/31/17

A)6 Sets Back Squat x 5,5,3,3,1,1*Rest 2 minutes between sets *work up to a heavy 1 rep B)AMRAP1111 Overhead Squat (95/65)11 Toes to Bar 11 Cal Row

WOD 7/29/17

2 Rounds for time:400 meter Run 40 Lunges 20 Burpees 40 Air Squats 20 Pull-ups400 meter Run 40 Abmat Sit-ups 20 Pull-ups 40 Mountain Climbers 20 Burpees

WOD 7/28/17

A) Every 90 seconds for 10 rounds:1. Dumbbell/Kettlebell External Rotations x 8-10 2. Row x Max Meters @ 80% B)"Elizabeth"21-15-9Cleans (135/95)Ring Dips

WOD 7/27/17

A)Every 90 seconds for 12 rounds:1. Glute Ham Raises x 5-72. Candlestick x 5-7 3. Kettlebell Windmill x 4/4B)For time:15 Deadlifts (225/145)30 Wall Balls (20/14)12 Deadlifts 24 Wall Balls 9 Deadlifts 18 Wall Balls

WOD 7/26/17

A)Take 15-20 minutes going over Pull-up and HSPU technique. Practice the Kipping motion on both movements. If you are efficient in both complete…5 Sets not for time:Strict Pull-up x 3Strict HSPU x 3*rest 1 minute B)EMOM8Double Unders x 40Pull-ups x Max Effort *rest 4 minutes EMOM8Calorie Row x 10/8HSPU x Max Effort (Both the Double […]

WOD 7/25/17

A)6 Sets Front Squats x 3 Hang L sit hold x Max Effort B)6 Rounds 2 minute AMRAP, 2 minute Rest Thruster x 3 (155/1055)Burpees over Barbell x 6 Box Jump x 9 (24/20)

WOD 7/24/17

A)5 Rounds 1. Bench Press x 52. Prowler Push x 50 feet (AHAP)B)4 Rounds for time:400 meter Run30 Kettle-bell Sumo Deadlift High Pull (24/16)20 Push-ups

WOD 7/22/17

For time: 1000 meter Row buy in 100 Kettle bell swings (24/16) 100 Abmat sit-ups  100 Med ball Cleans (20/14) 1000 meter Row cash out  (The middle portion can be completed in any order, like Murph)

WOD 7/21/17

A) Every 2 minutes for 7 rounds: Power Snatch x 1.1.1 (10 seconds between each rep) B) In teams of 2, alternate rounds to complete 5 rounds each for time of: 50 Double Unders  10 Squat Snatches (115/75) *scale reps and weight to complete each round under 2 minutes 

WOD 7/20/17

A) Every 3 minutes for 5 rounds… Round 1: Negatives x 10 (3 second descent) Round 2: Strict Pull-up x 15 Round 3: Kipping/Butterfly Pull-up x 20  Round 4: Strict Toes to Bar x 10 Round 5: Kipping Toes to Bar x 15  B) 2 Rounds of… AMRAP5 Overhead Stationary Lunges x 20 (45/35) Burpees […]