#WOD 4/24/19 A) EMOM14 1. Strict Pull-up x 3 (with a 3 second descent) 2. Box L-sit x 30 seconds B) For time: 60 Thrusters (75/55) 40 Pull-ups 20 Ring Dips

#WOD 4/23/19 A) “Strength” 6 Sets Power Clean x 3 *work up to a heavy triple “Performance” EMOM15 Minute 1: Wall Climb x 3 Minute 2: Russian KBS x 20 Minute 3: Hollow Hold or Rock x 45 seconds B) In teams of 2, complete as many calories on the rower as possible in 16 […]

#WOD 4/22/19 A) 5 Sets: Barbell Bent-over Row x 5 Bulgarian Split Squat x 7/7 (no weight) B) AMRAP18 5 Deadlifts (185/125) 10 Push-ups 15 Air Squats

#WOD 4/20/19 In teams of 2, alternate movements to complete 6 rounds of: 500 meter Row 100 Double Unders 25 Thrusters (95/65)

#WOD 4/19/19 A) “Strength” Every 90 seconds for 9 rounds: Snatch Grip Deadlift x 3 Snatch High Pull x 2 Hang Snatch x 1 *Focus on keeping the bar close to the body. “Conditioning” Every 90 seconds for 9 Rounds: 1. 18/14 Calorie Bike 2. 20 Russian KBS 3. Straight Arm Plank x 60 seconds […]

#WOD 5/17/19 A) Take 6-8 minutes to build up to 75% of 3 rep max Front Squat followed by, 4 Sets Front Squat x 3 *rest 2 minutes B) AMRAP10 Double Unders x 32 Single Arm KB Push Press x 16 (20/12kg) Single Arm KB Overhead Walking Lunges x 16 *8 reps on each arm […]

#WOD 4/17/19 A) Take 15 minutes to work on pull-ups (butterfly or kip) and/or Muscle Up *If proficient complete; EMOM8: Muscle Up x 3 B) “Tabata Mash Up” Kettle bell Swings (24/16) Toes to Bar Mountain Climbers Wall Balls (20/14)

#WOD 4/16/19 A) “Strength” Every 90 seconds for 10 Rounds: 1. Push Press x 5 2. Weighted Chin Up x 3-5 “Performance” Every 3 minutes for 5 Rounds: KB Strict Press x 3/3 KB Windmill x 5/5 Chin Up x 7 B) 4 Rounds for time: 10 Pull-ups 20 V-Ups 30 Cal Row *20 minute […]

#WOD 4/15/19 A) “Strength” Every 2 minutes for 8 rounds: Hang Squat Clean x 3 “Conditioning” Every 2 minutes for 8 Rounds: Box Shoot Throughs x 6 Med Ball Clean x 16 B) 10 Rounds: *60 second running clock… 100 meter Sprint Burpees x Max Effort with time remaining *rest 60 seconds

#WOD 4/13/19 3 Rounds for time of: 2 Rounds followed by a 2 minute rest 200 meter Med Ball Run 20 Wall Balls (20/14) 20 Jumping Pull-ups