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WOD – May 16, 2019 at 12:01AM

#WOD 5/17/19 A) “Strength” 6 Sets: Power Snatch x 3,3,2,2,1,1 (Work up to a heavy 1 rep Power Snatch) “Conditioning” EMOM15 Minute 1: Slam Balls x 45 seconds Minute 2: KB Side Plank Raises (left) x 45 seconds Minute 3: KB Side Plank Raises (right) x 45 seconds B) “Strength” AMRAP14 1 Shoulder to Overhead […]

WOD – May 14, 2019 at 09:31PM

#WOD 5/16/19 A) 5 Rounds for quality: 5 Strict HSPU 10 GHD Back Extensions (or supermans) 20 Band Pull Aparts *rest 1 minute B) 50-40-30-20-10 Reps for time of: Jumping Pull-ups (min 12” b/w head and bar) Half Burpees 25 foot Shuttle Run

WOD – May 14, 2019 at 12:17AM

#WOD 5/14/19 A) “Strength” Every 90 seconds for 9 rounds: Thruster x 3 (Build up to a heavy 3 rep) “Conditioning” Every 90 seconds for 9 rounds: Max Calorie on Bike x 60 seconds B) AMRAP16 20 Cal Row 20 KB Snatches (20/12kg) 20 KB Russian Twists 20 Hand Release Push-ups

WOD – May 12, 2019 at 11:53PM

#WOD 5/13/19 A) EMOM20 Min 1. Romanian Deadlift x 12 Min 2. Strict Press x 6 Min 3. Back Squat x 12 Min 4. Behind the neck Press x 6 Min 5. Rest (Do not place the Barbell down throughout complex. Score weight) B) EMOM20 5 Toes to Bar 10 Russian KBS (24/16) 15 Air […]

WOD – May 11, 2019 at 12:41AM

#WOD 5/11/19 In teams of 2, alternate rounds to complete AMRAP32 of: Burpees onto Plate x 10 OH Bumper Plate Walking Lunge x 25 feet (45/25#) Wall Balls x 10 OH Bumper Plate Walking Lunge x 25 feet

WOD – May 09, 2019 at 11:28PM

#WOD 5/10/19 A) “Strength” 6 Sets: Narrow Grip Bench Press x 4 Hanging L Sit x Max Effort “Conditioning” 4 Rounds: Shoot Throughs x 45 seconds *rest 15 seconds Plank Hold x 45 seconds *rest 15 seconds Side Plank (left) x 45 seconds *rest 15 seconds Side Plank (right) x 45 seconds *rest 15 seconds […]

WOD – May 09, 2019 at 12:50AM

#WOD 5/9/19 A) “Strength” Every 2 minutes, for 16 minutes (8 sets): Hang Clean + Clean Build over the course of the 8 sets, starting around 60% of your 1-RM clean. “Performance” EMOM16 Minute 1: Ring Pushups x 10 Minute 2: Slam Balls x 20 Minute 3: Mountain Climbers x 30 Minute 4: Strict Pull-up […]

WOD – May 08, 2019 at 12:02AM

#WOD 5/8/19 “Filthy 50” For Time: 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lb) 50 Back Extensions 50 Wall Balls (20/14 lb) 50 Burpees 50 Double-Unders