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WOD 4/30/18

A) EMOM14 1. Behind the neck Snatch Grip Press x 3 2. Dragon Flag x 3-5 B) AMRAP14 60 Cal Row 50 Push Press (45/35) 40 Abmat Sit-ups 30 Hang Squat Cleans (45/35) 20 Muscle Ups

WOD 4/28/18

“Filthy 50” For time: 50 Box jump (24/20) 50 Jumping pull-ups 50 Kettlebell swings (24/16) 50 Walking Lunges 50 Knees to elbows 50 Push press (45/35) 50 Back extensions 50 Wall ball shots (20/14) 50 Burpees 50 Double unders

WOD 4/27/18

A) Every 3 minutes for 5 Rounds: Shoot Throughs x 6 Sled Push x 50 feet AHAP B) In teams of 2, complete 10 Rounds for time: Partner A: 9 Box Jumps Overs (24/20”) 8 Ring Dips 7 HSPU Partner B: 100 Meter Farmers Carry (24/16kg) *Partner A completes the triplet while Partner B does […]

WOD 4/26/18

A) Take 5-7 minutes to work up to 70% of your 1RM Squat Snatch Then, complete EMOM8 of: Squat Snatch x 2 @ 70% B) 24-21-18-15-12-9 Calorie Row Wall Balls (20/14)

WOD 4/25/18

A) EMOM6: Chest to Bar Pull-ups *rest 3 minutes EMOM6: Ring Push Ups *rest 3 minutes EMOM6: Toes to Bar *Pick a number you can consistently hit every minute for 6 minutes. Perform the desired reps and rest for the remainder of the minute. Score each movement separately. B) EMOM12 Minute 1: Russian Twists x […]

WOD 4/24/18 (limited schedule)

A) Every 3 minutes for 5 Rounds: Weighted Step Up x 4/4 Armenian Get Up x 2/2 B) 9RFT 9 Deadlifts (135/85) 6 Hang Cleans 3 Front Squats *50 Double Under penalty if and only if Barbell is put down on the ground.

WOD 4/23/18

A) Every minute for 6 minutes Overhead Squat x 3 @ 50% of 1RM Followed by… Every 2 minutes for 8 minutes Overhead Squat x 1 AHAP B) 3 Rounds 5:00 work, 3:00 rest Buy in: 400 meter Run 20 American KBS (24/16) *Max effort Burpees with time remaining

WOD 4/21/18

In teams of two, alternating each movement, complete ten rounds for time of: 500/400 Meter Row 10 Russian KBS 10 Burpee Box Jump-Overs (24/20$ (Partner A rows; Partner B performs 10 KBS; Partner A performs 10 burpee box jump-overs; Partner B rows; etc….)

WOD 4/20/18

A) EMOM12 1. Turkish Get Up x 1/1 AHAP 2. Russian KBS x 20 AHAP B) “Fight Gone Bad” 3 Rounds of one minute stations, max effort reps/calories of: Wall Balls (20/14) Sumo Deadlift High-Pull (75/55) Box Jump (24/20) Push Press (75/55) Calorie Row Rest

WOD 4/19/18

A) 5 Sets Single Arm single leg Kettlebell Deadlift x 4/4 Weighted Pull-up x 4 B) In teams of 2, alternate full rounds to complete 6 rounds each (12 total) of: 10 Deadlifts (185/125) 7 Chest to Bar Pull-ups 5 Front Squats (same Barbell)