Author Posts

WOD 6/24/17

Teams of two. 1 partner working at a time. Both partners run together.  400m run 50 box jump overs 24/20 48 thrusters (95/65) 800m run 48 thrusters  50 bjo  400m run

WOD 6/23/17

A) Take 8 minutes to work up to a heavy… Deadlift x 2 Immediately followed by  EMOM8 Odd: deadlift x 6 @ 70% Even: Bar facing burpee x 6 B) AMRAP8 12 Ring Dips  12 Front Rack Lunges (135/85) 12 Air Squats 

WOD 6/21/17

A) Take 10 minutes to practice and find max reps of  Toes to Bar B) 2 Sets  GHD Back Extension x 10 GHD Hip Extension x 10 C) 2 Rounds for time: 400 meter Run 20 GHD med ball Sit-ups (14/10) 400 meter Row  20 GHD Hip Extensions 

WOD 6/20/17

A) 6 Sets  Push Press x 2 Followed by… 1 Set of Max Effort Push Press @ 70% B) “2-FER” For time: 2 for 1 Wall Balls x 30 (20/14) 2 for 1 Cleans x 30 (95/55) 2 for 1 Burpees x 30 2 for 1 KBS x 30 (24/16)

WOD 6/19/17

A.  6 Sets Pause Front Squats x 3  *3 second hold at the bottom, increasing each set.  B.  “Franatic” For time: 21 thrusters (95/65) 21 pull ups 15 thrusters (115/75) 15 C2B pull ups 9 thrusters (135/85) 9 BAR mu  15 thrusters (115/75) 15 c2b 21 thrusters (95/65) 21 Pull-ups 

WOD 6/17/17

For time: 1 mile Run 100 partner med ball sit-ups  100 partner Wall Balls (20/14) 100 Burpees over partner  1 mile Run 

WOD 6/15/17

A) EMOM12 1 Power Snatch + 1 Hang Power Snatch  (Increase weight every 3 rounds) B) For time: 20 Hand release push-ups  1 Front Squat (45/35) 19 Hand release push-ups  2 Front Squats  18 Hand release push-ups  3 Front Squats  ….. 1 Hand release push-ups  20 Front Squats 

WOD 6/14/17

A) Take 20 minutes to work on: Kip/Butterfly Kip Pull-ups/C2B Bar Muscle Up B) 5 Rounds for time: Alternating KB Snatch x 20 (16/24) Straight Leg Abmat Sit-ups x 20 200 meter Run