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WOD – May 31, 2019 at 12:27AM

#WOD 5/31/19 A) Every 3 minutes for 5 Rounds: Sled Push x 50 feet AHAP Straight arm Plank/Forearm Plank x 20 B) 4RFT 200 meter Med Ball Carry (20/14) 20 KB Snatch (24/16) 20 Wall Balls (20/14) 5 Strict HSPU *20 minute Cap

WOD – May 30, 2019 at 12:33AM

#WOD 5/30/19 A) 5 Sets: Deadlift x 5 *rest 1-2 minutes B) “Strength” 5 Rounds for time: Power Cleans x 10 (135/85) Chest to Bar Pull-up x 10 “Conditioning” 4 Rounds for time: Run x 300 Med Ball Clean x 20 Pull-ups x 10 C) “Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups

WOD – May 29, 2019 at 12:26AM

#WOD 5/29/19 A) Every 2 minutes for 7 Rounds: Bench Press (off the ground) x 12 Barbell Get Up Sit Up x 6 Seated Strict Press x 6 B) 4 Rounds for Max Reps: Calorie Row x 1 minute American KBS x 1 minute Ring Dips x 1 minute Calorie Bike x 1 minute Rest […]

WOD – May 28, 2019 at 12:13AM

#WOD 5/28/19 A) 6 Sets Front Squats x 3 Hanging L Sit x Max Effort B) “Strength” 6 Rounds: 2 minute AMRAP, 2 minute Rest Thruster x 3 (155/95) Burpees over Barbell x 6 Box Jump x 9 (24/20”) “Conditioning” 6 Rounds: 2 minute AMRAP, 2 minute Rest 9 Slam Balls (30/25#) 9 Burpees 9 […]

WOD – May 28, 2019 at 12:13AM

#WOD 5/28/19 A) 6 Sets Front Squats x 3 Hanging L Sit x Max Effort B) “Strength” 6 Rounds: 2 minute AMRAP, 2 minute Rest Thruster x 3 (155/95) Burpees over Barbell x 6 Box Jump x 9 (24/20”) “Conditioning” 6 Rounds: 2 minute AMRAP, 2 minute Rest 9 Slam Balls (30/25#) 9 Burpees 9 […]

WOD – May 23, 2019 at 12:30AM

#WOD 5/23/19 A) “Strength” EMOM14 Minute 1 – Strict Press x 3 AHAP Minute 2 – Weighted Chin Up x 3-5 “Conditioning” EMOM14 Minute 1: Wall Climb x 3, followed by Max effort Ring Rows Minute 2: Candlestick x 3, followed by Max effort V-Ups *rest as needed B) In teams of 2, alternate movements […]

WOD – May 22, 2019 at 12:21AM

#WOD 5/22/19 AMRAP8 Toes to Bar x 10 Double Unders X 30 *rest 4 minutes AMRAP8 Goblet Squats x 10 Mountain Climbers x 30 *rest 4 minutes AMRAP8 KB Snatch x 10 Walking Lunges x 30 (Kettle-bell weight: 20/12kg)

WOD – May 20, 2019 at 11:34PM

#WOD 5/21/19 A) Every 90 seconds for 12 Rounds: Station 1 – Bench Press x 8 reps Station 2 – Stationary Dips x 8 reps Station 3 – Side Plank x 45 seconds each side B) Every 90 seconds for 10 Rounds: Station 1 – Shoot Throughs x 6 Station 2- KB Bent over Row […]

WOD – May 19, 2019 at 11:33PM

#WOD 5/20/19 A) 6 Sets Front Squat x 3 B) “Strength” For time: 21 Deadlifts (135/85) 200 meter Run 21 Power Cleans 400 meter Run 21 Front Squats 800 meter Run “Conditioning” For time: 30 Russian KBS (24/16) 200 meter Run 40 Med Ball Cleans (20/14) 400 meter Run 50 Wall Balls 800 meter Run