WODs

Wednesday – May 23, 2018

5 RFT 20 Box Jumps 24″/20″ 400m Run Version B: 4 Rounds Version C: 4 rounds and 200m run with 20″
Read More

Tuesday – May 22, 2018

Elizabeth 21-15-9 Cleans Ring Dips B: 21-15-9 Cleans 115/75 Box Dips C: 15-12-9 Cleans 75/55 Push-ups * 10 Min Timecap
Read More

Monday – May 21, 2018

Strength: 20 Minutes to work up to heavy 5 rep Deadlift 7 min AMREP Wall Balls 20/14 at the top of each minute including the start perform 5 deadlifts (225/155) For B and C versions, scale the deadlift weight/wall ball weight and height
Read More

Saturday – May 19, 2018

Coach’s Choice
Read More

Friday – May 18, 2018

5X 400m Sprint Rest as needed between sprints
Read More

Thursday – May 28, 2018

Jerk (Push or split) 1-1-1-1-1
Read More

Wednsday – May 16, 2018

1 mile Run 21-15-9 Squat Clean & jerk 95/65 C2B Pull-ups 800m Run 18-12-6 Thruster 95/65 T2B 400m Run 15-9-3 OHS 95/65 Burpees
Read More

Tuesday – May 15, 2018

“Adrian” 7 RFT 3 forward rolls 5 Wall Climbs 7 T2B 9 Box Jumps 30″/24″
Read More

Monday – May 14, 2018

25 Power Snatch 115/85 250m Farmer Carry 53’s/35’s 20 OHS 115/85 200m Farmer carry 10 Squat Snatch 115/85 150m Farmer Carry B: 25 Power Snatch 95/65 250M Farmer Carry 45’s/26’s 20 OHS 95/65 200m Farmer carry 15 Squat Snatch 95/65 150m Farmer carry C. 20 hang Po
Read More