• Categories WOD

    102218

    Strength
    5 Sets of:
    2 Position Clean + Split Jerk
    (Hang, Floor)
    -perform @ 85% 1RM C&J
    WOD
    Run 600m
    25 Push Press, 115/80 Adv 135/95
    50 Double Unders
    Run 400m
    25 Toes 2 Bar
    50 Double Unders
    Run 200m
    25 Wallballs, 20/14 Adv 30/20
    50 Doub […]

  • Categories WOD

    102018

    WOD
    In teams of 2
    100 Air Squats
    90 Situps
    80 Deadlifts, 135/95
    70 Box Jump Overs
    60 DB Snatch, 50/30
    50 Pullups
    40 Thrusters, 95/65
    30 Bar Facing Burpees
    *One partner will run 275m

  • Categories WOD

    101918

    Strength
    5-5-5-3-3 reps of:
    Deadlift
    -work up to 80%
    WOD
    21-18-15-12-9 reps of:
    Wallballs, 20/14 Adv 30/20
    KB Swings, 24/16 Adv 32/24
    Ring Dips

     

  • Categories WOD

    101818

    WOD Make up/Active Recovery
    Mobility and Maintenance

  • Categories WOD

    101718

    Strength
    5 Sets of:
    Snatch Pull + Hang Snatch + Snatch
    -perform @ 85%
    WOD 
    3 Rounds for time
    30 OH Plate Lunges, 45/25
    15 Toes 2 Bar
    Run 400m

  • Categories WOD

    101618

    Strength
    Back Squats
    work to 78% 1RM for a set of 5
    then..
    drop 20#s and complete
    3×5 @ drop weight
    WOD
    AMRAP 12 min of:
    8 Power Snatch, 115/80 Adv 135/95
    25 Double Unders
    8 Lateral Bar Burpees
    25 Double Unders

  • Categories WOD

    101518

    Strength
    5 Sets of:
    2 Position Clean + Split Jerk
    (Hang, Floor)
    -perform @ 82% 1RM C&J
    WOD
    For Time:
    100 Medball Cleans, 20/14
    100 Medball Situps
    100 Box Jump Overs, 24/20
    *break up reps & order however you wish

  • Categories WOD

    101318

    WOD
    In teams of 2
    Complete 4 Alternating Rounds (8 rounds total)
    Partner A: Run 400m
    Partner B: AMRAP of
    “Chief”
    3 Power Cleans, 135/95
    6 Pushups
    9 Air Squats

  • Categories WOD

    101218

    Strength
    4 x 2 Pause Front Squat
    -perform @ 80% 1RM
    WOD
    15-12-9 reps of:
    Thrusters, 95/65 Adv 115/80
    Toes 2 Bar Adv 9/6/3 MU
    -Rest 2 min-
    21-15-9 reps of:
    KB Swings, 24/16 Adv 32/16
    Goblet Squats

  • Categories WOD

    101118

    WOD Make up/Active Recovery
    Mobility and Maintenance
    Boot Camp @ 430pm