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WOD – October 17, 2019 at 12:06AM

#WOD 10/17/19 A) “Build” 5 Sets Weighted Ring Dip x 3 Strict HSPU x Max Effort *rest 2-3 minutes “Burn” 4 Rounds 4 Wall Climbs 8 Ring Tricep Extensions 400 meter Run B) “Build” 21-15-9 reps for time of: Calorie Bike Hang Power Clean (115/75 lbs) Ring Dips “Burn” 50-40-30-20-10 Reps for time Calorie Row […]

WOD – October 15, 2019 at 12:17AM

#WOD 10/15/19 A) “Build” 6 Sets: Front Rack Reverse Lunge x 3/3 AHAP (off the ground) Barbell Ab Roll-out x 6 “Burn” For time: 100 Walking Lunges Followed by… “Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups *15 minute Cap for “Burn” B) In teams of 2, alternate full rounds to complete 12 Rounds total for time […]

WOD – October 14, 2019 at 12:05AM

#WOD 10/14/19 A) “Build” 6 Sets: Bench Press x 5,5,3,3,1,1 Weighted Pull-up x 5,5,3,3,1,1 “Burn” EMOM15 Min 1: Ring Pushup x 8 Min 2: Strict Pull-up x 6 Min 3: Max Effort Double Unders B) “Build” AMRAP12 Jumping Pull-ups x 9 Burpee x 6 Thruster x 3 (135/85 lbs) “Burn” AMRAP12 Med Ball Clean x […]

WOD – October 09, 2019 at 12:45AM

#WOD 10/9/19 “Build” For time: 1600 meter Run 50 Wall Balls (20/14 lbs) 40 Pull-ups 800 meter Run 30 Wall Balls 20 C2B Pull-ups 400 meter Run 10 Wall Balls 5 Muscle Ups “Burn” For time: 1600 meter Run 40 Wall Balls (20/14 lbs) 40 Ring Rows 800 meter Run 30 Wall Balls 30 Ring […]

WOD – October 08, 2019 at 12:11AM

#WOD 10/8/19 A) “Build” 6 Sets Power Snatch x 2 “Burn” EMOM15 Slam Ball x 40 sec Kneeling Lateral Wall Slams (left) x 40 sec Kneeling Lateral Wall Slams (right) x 40 sec B) 2 Rounds AMRAP7 Push Press x 7 (115/75 lbs) Burpees over Barbell x 7 Toes to Bar x 7 *rest 3 […]

WOD – October 06, 2019 at 11:07PM

#WOD 10/7/19 A) 5 Sets Bulgarian Split Squat x 5/5 Barbell/KB Bent over Row x 7 Strict Pull-up x 7-9 B) “Build” 7 Rounds for time: 5 Hang Cleans (155/95 lbs) 5 Front Squats 5 Tall Box Jumps (30/24”) 50 Double Unders “Burn” 5 Rounds for time: 200 Meter Run 20 Med Ball Cleans (20/14 […]

WOD – October 03, 2019 at 10:49PM

#WOD 10/4/19 A) “Build” Take 15 minutes to find your 1RM Deadlift “Burn” EMOM15 Min 1. Alt Single Arm KB Sumo Deadlift x 40 sec Min 2. Min 3. Bench Hop Overs x 40 sec B) “Build” 30-20-10 reps for time of: Thruster (95/65 lbs) Pull-ups Abmat Sit-ups “Burn” 30-20-10 reps for time of: American […]