#WOD 8/17/19 In teams of 2, alternate movements to complete 8 Rounds total of: 100 meter Farmers Carry (24/16) 12 Burpees 14 KB Snatches (24/16) 16 Jumping Pull-ups 18 Abmat Sit-ups

#WOD 8/16/19 A) “Build” Every 2 minutes for 7 Rounds: Power Clean x 1.1 (10 sec rest between reps) “Burn” Every 2 minutes for 7 Rounds: Slide Board Pike Up x 7 GHD Back Extension x 7 Supinated Grip Strict Pull-up x 5-7 B) “Build” In teams of 2, alternate full rounds to complete AMRAP22 […]

#WOD 8/15/19 A) “Build” 6 Sets Back Squat x 3 “Burn” EMOM15 Minute 1. Weighted Box Step Up x 5/5 Minute 2. KB Bulgarian Split Squat x 4/4 Minute 3. Wall Climb x 3 B) “Build” AMRAP20 Wall Ball x 20 (20/14) Box Jump x 20 (24/20) Push Press x 20 (95/65) Jumping Lunges x […]

Because he completed 30 rounds! 😲 #WOD 8/14/19 5 rounds for time: 500m row 90 seconds “active” recovery 400m run 90 seconds “active” recovery *active recovery = 2 TGU

#WOD 8/13/19 A) “Build” 4 Sets Reverse Grip Bench Press x 8 KB Chainsaw Row x 6/6 “Burn” EMOM15 Ring L Sit x 30 seconds Alternating Single arm MedBall Pushup x 30 Seconds Med Ball Frog Pumps x 30 seconds B) Every minute on the minute until failure: 7 Toes to Bar 7 Burpees 14 […]

#WOD 8/12/19 A) “Build” Every 90 seconds for 8 Rounds: Hang Snatch x 2 “Burn” EMOM12 Clean to Slam x 40 seconds Med Ball Side Slams x 40 seconds Med Ball Get Up Sit Up x 40 seconds B) “Build” 6 Rounds (x1-2-3-4-5-6) 1 Squat Snatch (135/85) 2 Pull-ups 4 Calorie Row “Burn” 6 Rounds […]

#WOD 8/10/19 A) EMOM12 Minute 1 – KB Windmill x 5/5 Minute 2 – Archer Ring Row x 6/6 Minute 3 – YTW Raises x 7 Minute 4 – Assault Bike x 10/8 calories B) “Cindy” 5 Pull-ups 10 Pushups 15 Air Squats

#WOD 8/9/19 A) “Build” Take 10-12 minutes to find your 1RM Strict Press *OR* “Burn” EMOM12 Wall Climb x 40 seconds Bottom of Ring Plank Hold x 40 seconds Hollow Rock x 40 seconds B) Buy In: 800 meter Run 10 Rounds of: 4 HSPU 8 V-Ups 12 Jumping Lunges Cash out: 400 meter Run

#WOD 8/8/19 A) “Build” EMOM16 Minute 1: Thruster x 5 (155/95) Ring Dips x Max Effort Minute 2: Rest *OR* “Burn” EMOM15 Minute 1: 30 Double Unders Max Effort Wall Balls Minute 2: 30 Double Unders Max Effort Ring Dips Minute 3: Rest B) 3 Sets not for time: Posted Single-Leg Deadlifts x 8-10 reps […]

#WOD 8/8/19 A) 8 Rounds for time: 200 meter Run *rest 1 minute B) In teams of 2, alternate full rounds to complete 12 Rounds (6 each) of: 2 Rope Climbs 12 KB Snatches (24/16kg) 22 Mountain Climbers