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WOD 9/30/17

In teams of 2, complete 5 Rounds for time of: Partner Med Ball Run x 400 (1 med ball) Synchronized Med Ball Cleans x 30 each Synchronized Pull-ups x 20 each *share the med ball for the run. The rest of the movements are to be done simultaneously and synchronized, each with their own med […]

WOD 9/30/17

A) Take 6-8 minutes working up to 70% of your 1RM Power Snatch, followed by… Every 2 minutes for 6 rounds Power Snatch x 2 @ 70% of 1RM Barbell Ab Rollout x 5 B) In teams of 2 with one partner working at a tim, complete for time: Cal Row x 100 KB Snatch […]

WOD 9/29/17

A) 6 Sets Bench Press x 3 Weighted Pull-up x 3 (Strict PU or negatives for scaling options) B) “Archie” For time: 27 Burpees 4 Muscle Ups 21 Burpees 3 Muscle Ups 15 Burpees 2 Muscle Ups 9 Burpees 1 Muscle Ups (3:1 ratio for scaling down to C2B pull-ups or regular pull-ups)

WOD 9/28/17

A) Every 90 seconds for 8 rounds: 1. Bulgarian Split Squats x 5/5 2. Kettle bell Skull crushers x 7/7 B) 5RFT Run x 400 Walking Lunges x 30 Russian KBS x 20 *rest 1 minute (25 minute time cap)

WOD 9/26/17

A) Spend 5-10 minutes working on HSPU (kip) technique Followed by… Every 90 seconds for 8 rounds: 1. Deficit HSPU x 3-5 reps 2. Max Effort Double Unders x 60 seconds *record highest round of double Unders in a minute B) 5 Rounds for time: 5 Push Jerks 10 Hand release push-ups 15 Cheerleaders *RX+ […]

WOD 9/25/17

A) Every 90 seconds for 9 rounds: Squat Clean x 1 Front Squat x 2 B) 6 Sets for max reps: 30 seconds of Toes to Bar 30 second of Rest 60 seconds of Wall Balls (20/14) 60 seconds of Rest

WOD 9/22/17

A) 8 Rounds for time: 200 meter Sprint Rest 1 minute B) 6 Rounds not for time: Strict Rope Climb x 2 Weighted Ring Dips x 4 GHD Back Extensions x 8

WOD 9/21/17

A) EMOM4: Hang Squat Snatch x 3 *rest 2 minutes EMOM4: Hang Squat Snatch x 2 *rest 2 minutes EMOM4: Hang Squat Snatch x 1 B) In teams of 2, alternate full rounds to complete, AMRAP16 Overhead Squat x 4 (115/75) Burpees over Barbell x 8

WOD 9/20/17

A) Every 90 seconds for 10 rounds: 1. Seated KB/DB Press x 4/4 2. Hanging L Sit Hold x Max Effort B) “Dirty Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups Push Press (45/35)