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WOD – August 31, 2018 at 12:04AM

#WOD 9/1/18 A) EMOM 10 Muscle Up x 2 GHD Hip Extension x 6 B) For time: 60 Snatches (75/55) *Perform One full round of “Barbara” every time Barbell rests on the floor. One round of “Barbara” 20 Pull-ups 30 Push-ups 40 Abmat Sit-ups 50 Air Squats

WOD – August 29, 2018 at 12:13AM

#WOD 8/29/18 A) 6 Rounds: Hanging L Sit x 30 seconds (straight legs or knees up) *Rest 30 seconds Alternating Forearm/Straight Arm Plank x 30 seconds *Rest 30 seconds B) For time: 800 meter Run 80 Walking Lunges 600 Meter Run 60 Burpees 400 meter Run 40 Toes to Bar

WOD – August 23, 2018 at 10:35PM

#WOD 8/24/18 A) 5 Sets: YTW Raises x 5 Weighted L Sit Rope Climb x 1 (Take this time to work on Rope Climb technique) B) 4 Rounds for time: Push Jerk x 10 (155/105#) Push-up x 20 Rope Climb x 3 Run x 400 meters

WOD – August 21, 2018 at 11:09PM

#WOD 8/22/18 A) 6 Sets: KB Bent over Row x 4/4 Single Arm KB Overhead Squat x 4/4 B) In teams of 4, complete 6 rounds for time of: Station 1: 100 Meter Med Ball Run (20/14) Station 2: 10 KB Snatches + 10 Goblet Squats (24/16kg) Station 3: 10 Calorie Bike Station 4: Rest […]

WOD – August 20, 2018 at 11:25PM

#WOD 8/21/18 A) Every 3 minutes for 5 Rounds: 6 Candlesticks 4 Weighted Ring Dips 2 Strict Ring Muscle Ups (Scale with 4 Kipping/banded Muscle Ups. Take this time to practice muscle Up technique.) B) AMRAP15 HSPU x 3 Burpee Pull-up x 3 *add 3 reps after every completed round. Score is total reps added […]