WODs

Wednesday – June 13, 2018

Clean & Jerk 1-1-1-1-1
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Tuesday – June 12, 2018

30 Min AMRAP 400m Run 40 KB Swings 53/35 200m Run 20 Push Press 135/95 100m Run 10 Power Snatch 135/95 B: Reduce the weight C: Reduce weight AND to 25 min AMRAP 300m Run 30 KB Swings 200m Run 20 push press 100m Run 10 Hang snatch
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Monday – June 11, 2018

3 RFT 50 Double Unders 25 Wall Balls 20/14 15 HSPU 5 Squat clean 185/115 B: 3 RFT 50 Double unders 25 Wall Balls 14/10 15 Box HSPU 5 Squat Clean 135/95 C: 3 RFT 100 Single jumps 25 Wall Balls 10/6 15 Push-ups 5 Hang squat clean 95/65
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Saturday – June 9, 2018

Coaches Choice
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Friday – June 8, 2018

800m Run Then 4 Rounds 20 MB Clean wall ball 20/14 15 T2B Then 800m Run B: 600m Run 4 Rds 20 MB clean wall ball 14/10 15 Hanging knee raises 600m Run C: 400m Run 4 Rds 15 MB Clean wall ball 10/6 10 Hanging knee raises 400m Run
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Thursday – June 7, 2018

For Time: 21-15-9 Cals on Bike Pull-ups Back Squat 95/65 Rest 5 Min 21-15-9 Row For Cals Push-ups Ground to overhead 95/95 For b and c: Athletes scale weight and perform what version of pull-ups they normally do for WOD’s
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Wednesday – June 6, 2018

Strength: 30 Min to work up to heavy clean and Deadlift 3 RFT 4 Strict HSPU 3 Clean 225/155 2 Ring Muscle-Ups 1 Deadlift 365/255 B: 3 RFT 4 HSPU 3 Clean 185/125 2 Bar Muscle ups 1 Deadlift 315/225 C: 3 RFT 4 Wall Walks 3 Hang Clean (Heavy weight) 2 jumping pull-up 2-3 sec negative 1 D
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Tuesday – June 5, 2018

Push Press 2-2-2-2-2
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Monday – June 4, 2018

Morrison 50-40-30-20-10 Wall Balls 20/14 Box Jumps 24″/20″ KB Swings 53/35 For scaled versions reduce load of wall ball/height of jump and weight of KB
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