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WOD – May 23, 2019 at 12:30AM

#WOD 5/23/19 A) “Strength” EMOM14 Minute 1 – Strict Press x 3 AHAP Minute 2 – Weighted Chin Up x 3-5 “Conditioning” EMOM14 Minute 1: Wall Climb x 3, followed by Max effort Ring Rows Minute 2: Candlestick x 3, followed by Max effort V-Ups *rest as needed B) In teams of 2, alternate movements […]

WOD – May 22, 2019 at 12:21AM

#WOD 5/22/19 AMRAP8 Toes to Bar x 10 Double Unders X 30 *rest 4 minutes AMRAP8 Goblet Squats x 10 Mountain Climbers x 30 *rest 4 minutes AMRAP8 KB Snatch x 10 Walking Lunges x 30 (Kettle-bell weight: 20/12kg)

WOD – May 20, 2019 at 11:34PM

#WOD 5/21/19 A) Every 90 seconds for 12 Rounds: Station 1 – Bench Press x 8 reps Station 2 – Stationary Dips x 8 reps Station 3 – Side Plank x 45 seconds each side B) Every 90 seconds for 10 Rounds: Station 1 – Shoot Throughs x 6 Station 2- KB Bent over Row […]

WOD – May 19, 2019 at 11:33PM

#WOD 5/20/19 A) 6 Sets Front Squat x 3 B) “Strength” For time: 21 Deadlifts (135/85) 200 meter Run 21 Power Cleans 400 meter Run 21 Front Squats 800 meter Run “Conditioning” For time: 30 Russian KBS (24/16) 200 meter Run 40 Med Ball Cleans (20/14) 400 meter Run 50 Wall Balls 800 meter Run

WOD – May 16, 2019 at 12:01AM

#WOD 5/17/19 A) “Strength” 6 Sets: Power Snatch x 3,3,2,2,1,1 (Work up to a heavy 1 rep Power Snatch) “Conditioning” EMOM15 Minute 1: Slam Balls x 45 seconds Minute 2: KB Side Plank Raises (left) x 45 seconds Minute 3: KB Side Plank Raises (right) x 45 seconds B) “Strength” AMRAP14 1 Shoulder to Overhead […]

WOD – May 14, 2019 at 09:31PM

#WOD 5/16/19 A) 5 Rounds for quality: 5 Strict HSPU 10 GHD Back Extensions (or supermans) 20 Band Pull Aparts *rest 1 minute B) 50-40-30-20-10 Reps for time of: Jumping Pull-ups (min 12” b/w head and bar) Half Burpees 25 foot Shuttle Run

WOD – May 14, 2019 at 12:17AM

#WOD 5/14/19 A) “Strength” Every 90 seconds for 9 rounds: Thruster x 3 (Build up to a heavy 3 rep) “Conditioning” Every 90 seconds for 9 rounds: Max Calorie on Bike x 60 seconds B) AMRAP16 20 Cal Row 20 KB Snatches (20/12kg) 20 KB Russian Twists 20 Hand Release Push-ups

WOD – May 12, 2019 at 11:53PM

#WOD 5/13/19 A) EMOM20 Min 1. Romanian Deadlift x 12 Min 2. Strict Press x 6 Min 3. Back Squat x 12 Min 4. Behind the neck Press x 6 Min 5. Rest (Do not place the Barbell down throughout complex. Score weight) B) EMOM20 5 Toes to Bar 10 Russian KBS (24/16) 15 Air […]

WOD – May 11, 2019 at 12:41AM

#WOD 5/11/19 In teams of 2, alternate rounds to complete AMRAP32 of: Burpees onto Plate x 10 OH Bumper Plate Walking Lunge x 25 feet (45/25#) Wall Balls x 10 OH Bumper Plate Walking Lunge x 25 feet