WOD 2/20/18

A) Take 15-20 minutes to work on HSPU efficiency B) For time: 5 Rounds 10 Deadlifts (135/95) 50 Double Unders *rest 2 minutes 5 Rounds 10 Push Jerks (135/95) 200 meter Run

WOD 2/17/18

A) Take 15 minutes to build to a 1RM Power Clean B) EMOM15 1 Power Clean (155/105) 1 Front Squat 1 Push Press 1 Back Squat 1 Behind the neck Press

WOD 2/15/18

A) EMOM12 1. Weighted Pull-ups x 3 2. L-Sit from Boxes x 30 seconds B) In teams of two, alternate movements to complete AMRAP20 2 Rope Climbs 40 Double Unders 20 Abmat Sit-ups

WOD 2/14/18

A) Every 90 seconds for 10 rounds: 1. Banded Crab Walk x 50 feet (25 each way) 2. Tall Box Jump x 5,4,3,2,1 B) 2 Rounds for time: 40 Russian KBS (24/16kg) 400 meter Run 40 Med Ball Cleans (20/14lb) 20 Burpee Box Jump Overs (24/20”)

WOD 2/13/18

Open begins February 23! A) Take 10-12 minutes to complete, 5 sets of 5 reps, ONE rep equals: 1 Romanian Deadlift + 1 Bent over Row B) 5 Rounds for time (5 minute cap): 10 Shoulder to Overhead (115/75) 10 Hand Release Push-ups *rest 5 minutes 4 Rounds for time: 8 HSPU 8 Overhead Stationary […]

WOD 2/12/18

A) 5 Sets Front Squat x 4 @70% of 1RM *rest 2 minutes after each set and work on Muscle up technique B) Open Workout 14.4 AMRAP14 60 Cal Row 50 Toes to Bar 40 Wall Balls 30 Power Cleans (135/95) 20 Ring Muscle Ups

WOD 2/10/18

In teams of 2, split reps evenly to complete: Med Ball Run Relay x 1600m (20/14#) Med Ball Abmat Sit-ups x 80 Burpees x 60 25 foot Sled Push x 40 (45/0#) Burpees x 60 Med Ball Abmat Sit-ups x 80 Med Ball Run Relay x 1600m

WOD 2/9/18

“Bradshaw” 10 Rounds For time: 3 Handstand push-ups 6 Deadlifts (225/155) 12 Pull-ups 24 Double Unders U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, […]