WOD – June 25, 2019 at 12:24AM

#WOD 6/25/19 A) “Strength” Take 15 minutes to work up to a heavy Back Squat Double. Then drop 20% and compete 1 set of max unbroken reps. “Conditioning” Every 3 minutes for 6 Rounds: Goblet Squat x 12 Hanging Medicine Ball Hamstring Curls x 12-16 Calorie Bike x 12 B) “Strength” For time: 75 Hang […]

WOD – June 23, 2019 at 11:32PM

#WOD 6/24/19 A) “Strength” 6 Sets Strict Press x 3 @ 75-80% of 1RM Hollow Rock x 30-45 seconds *rest 1 minute “Conditioning” EMOM15 Minute 1: Seated KB Shoulder Press x 5/5 Minute 2: Straight Arm to Forearm Plank x 30-45 seconds Minute 3: Hollow Rock x 30-45 seconds B) 5 Rounds for time: 300 […]

WOD – June 20, 2019 at 11:36PM

#WOD 6/21/19 A) “Strength” 5 Sets Bench Press x 5 Strict Pull-up x 5 “Conditioning” Every 3 minutes for 5 Rounds: Ring Pushup x 8 Barbell Ring Row x 8 Back Extension x 8 B) AMRAP22 10/8 Calorie Bike 2 Rope Climbs 3 Deadlifts (185/125)

WOD – June 20, 2019 at 12:28AM

#WOD 6/20/19 A) “Strength” Take 16 minutes to find your 1 rep max Squat Clean “Conditioning” EMOM16 Bumper Plate Squat Clean x 40 seconds Ring Tricep Extension x 40 seconds Side Plank Bridge Crunch (right) x 40 seconds Side Plank Bridge Crunch (right) x 40 seconds B) “Strength” 7 Rounds for time Hang Clean x […]

WOD – June 17, 2019 at 11:58PM

#WOD 6/18/19 A) “Strength” 5 sets: Strict Shoulder Press x 1 rep Followed by, Every 3 minute, for 6 minutes (2 sets): Push Press x Max Reps @ 80-85% of today’s 1-RM “Conditioning” EMOM16 Hanging L Sit x 40 seconds Dumbbell External Rotation (right) x 40 second Dumbbell External Rotation (left) x 40 seconds Wall […]

WOD – June 17, 2019 at 12:02AM

#WOD 6/17/19 A) “Strength” 6 Sets Back Squat x 3 @ 75% of 1RM “Performance” EMOM18 Minute 1. Calorie Bike x 40 seconds Minute 2. Slalom Mountain Climber x 40 seconds Minute 3. Weighted Wall Sit x 40 seconds B) AMRAP12 60 Double Unders 20 Wall Balls (20/14)

WOD – June 13, 2019 at 11:36PM

#WOD 6/14/19 A) 5 Sets Romanian Deadlift x 6 GHD Sit Up x 8 B) EMOM21 Minute 1: 100 meter Sprint Max Effort American KBS with time remaining Minute 2: 100 meter Sprint Max Effort Jumping Pull-ups with time remaining Minute 3: Rest (Score is total KBS & JPU)

WOD – June 12, 2019 at 11:45PM

#WOD 6/13/19 A) “Strength” Every 90 seconds for 12 rounds: 1. Front Squat x 3 (off the ground) 2. 3 way Plank hold x 45-60 seconds “Conditioning” Every 90 seconds for 12 Rounds: 1. Calorie Row x 60 seconds 2. KB Alternating Reverse Lunge x 60 seconds 3. Straight arm to Forearm Plank x 60 […]