WOD

WOD – 4/19/2017

WOD 50 Power Snatches 95/65 50 Box Jumps 24/20 50 Burpees 50 Slam Balls 30/20

WOD – 4/18/2017

STRENGTH Max Strict Handstand Push-Ups – Every 2 minutes x 4 sets WOD 50-40-30-20-10 Push-Up Double-Under Compare to 6/27/16. ACCESSORY 3 Rounds as a Superset: Ring Row x 8 at a tempo of 41X1 OverheadĀ Dumbell Carry x 60ft per arm...

WOD – 4/17/2017

STRENGTH Sumo Deadlift 10-7-5-3 WOD AMRAP 15 Minutes: 20 Alternating Kettlebell Swing 53/35 10 Toes to Bar EXTRA...

WOD – 4/15/2017

STRENGTH 4 x max Rope Pull-Ups WOD 5 Rounds: 12 DB Burpees 50/35 24 Squats 12 Ring...

WOD – 4/14/2017

STRENGTH Overhead Squat – Heavy 3 at a tempo of 33X1 Staggered Stance Good Morning – 3 x 6/6 WOD 4 Rounds of: 50 DUs 25 KBS 53/35 *must be...

WOD – 4/13/2017

WOD Fight Gone Bad Three rounds of: Wall-ball, 20/10 Sumo deadlift high-pull, 75/55 Box Jump 24/20 Push-press, 75/55 Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a...

WOD – 4/12/2017

STRENGTH 4 x max STRICT Ring Dips or 4 x max Muscle-Ups with a STRICT Ring Dip at the top 3 Rounds as a Super Set: Bent Over DB Row x 10-12 Band Pull Apart x 20 WOD 1 Mile Time...

WOD – 4/11/2017

STRENGTH/SKILL Clean Deadlift + Low Hang Clean Pull + Low Hang Clean WOD AMRAP 12 Minutes: 12 Deadlifts 135/95 9 Front Squats 135/95 6 Hang Power Cleans 135/95 EXTRA...

WOD – 4/10/2017

WOD EMOM x 32: 45s Overhead DB Hold 50s/35s 45s max Slam Ball Sit to Stand 30/20 45s max V-Ups Rest Score = total get-ups +...

WOD – 4/9/2017

STRENGTH Chin-Up 3RM Banded External Rotations 3×10/10 WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hang Power Clean 135/95 200m...

WOD – 4/7/2017

STRENGTH Barbell Reverse Lunge WOD 50-40-30-20-10 Goblet Squat 53/35 25-20-15-10-5 Slam Ball 30/20 5-4-3-2-1 Wall...

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