WOD

WOD – 4/30/2017

STRENGTH 10 Minutes to a heavy 5 Bench Press, then 2 x 5 at 85-90% of the heavy 5 WOD AMRAP 15 minutes: 10/10 Dumbell Push Press 50/35 10 Hang Power Cleans...

WOD – 4/29/2017

GYMNASTICS CLASS Bar Muscle-Up STRENGTH Hang Power Snatch x 3 every 90s for 7 sets.  Go up in weight each round. 3 rounds as Superset: 8/8 Dumbell Step-Ups 15 Hollow Rocks WOD 4 Rounds: 10 Front Squats 135/95 35...

WOD – 4/28/2017

SKILL Handstand Walking WOD EMOM x 20 1. 45s strict T2B 2. 45s Wall Walk 3. 45s Russian Swings 70/53 4. rest Score = total reps each...

WOD – 4/27/2017

STRENGTH EMOM x 6 max strict chin-ups, if you have more than 10 in a row, add a 20lb dumbell 3 rounds: 10/10 One Arm DB Rows 10/10 Banded External Rotations WOD 50-40-30-20-10 Dumbell Power Snatch 50/35 100-80-60-40-20...

4/26/2017

WOD “Kelly” 5 Rounds: 400m Run 30 Box Jumps 24/20″ 30 Wallballs 20/14lbs

WOD – 4/25/2017

WOD 2k Row Time Trial Rest as needed 1000m Row Rest as needed 500m Row Compare to 4/7

WOD – 4/24/2017

STRENGTH 15 Minutes to the heaviest Power Clean + 3 Push Press WOD AMRAP 12 Minutes 5 Power Cleans 165/115 10 Clapping Push-Ups ACCESSORY 100 Band Press Downs 100 Band...

WOD – 4/23/2017

STRENGTH EMOM x 12 3 Position Power Snatch WOD 4 rounds of 3 minutes on, 3 minutes off: 7 Hang Power Snatch 75/55 7...

WOD – 4/22/2017

GYMNASTICS CLASS Ring Muscle-Up (any level can attend) WOD AMRAP 18 Minutes as a Team of 2: 500m Row 50 Wallballs...

WOD – 4/21/2017

WOD “Helen” 3 Rounds: 400m Run 21 Kettlebell Swings 53/35 12 Pull-Ups ACCESSORY Bent Over Rows 5×5 3 Rounds as a Super Set: 120ft Farmers Carry 20 Band...

WOD -4/19/2017

STRENGTH Power Clean + Front Squat + Thruster WOD 21-15-9 Thruster 115/75 Hang Power Clean...

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