• Categories WOD

    081818

    WOD
    Teams of 2
    AMRAP 20 min
    Partner A Completes:
    Shuttle Sprint 50m/100m/150m
    Partner B Completes:
    30 Box Jump Overs, 24/20 Adv 30/24
    30 DB Snatches, 50/35 Adv 75/55
    30 Goblet Squats
    30 Burpees

     
     

  • Categories WOD

    081718

    Strength
    1RM Deadlift
    WOD
    5 Sets of:
    AMRAP 3 min
    5 Toes 2 Bar
    10 Deadlifts, 225/155
    50 Double Unders
    -1 min rest-

  • Categories WOD

    081618

    WOD Make up/Active Recovery
    Mobility and Maintenance

  • Categories WOD

    081518

    Strength
    1RM Split Jerk
    WOD
    Run 800m
    21 Push Press, 95/65 Adv 135/95
    21 Lateral Bar Burpees
    Run 600m
    15 Push Press
    15 Lateral Bar Burpees
    Run 300m
    9 Push Press
    9 Lateral Bar Burpees

     

  • Categories WOD

    081418

    Strength
    1RM Snatch
    WOD
    AMRAP 8min of:
    Wallballs, 20/14 Adv 30/20
    -Every time you break perform
    7 Box Jump Overs, 24/20 Adv 30/24
    *Score is total WB completed

     
     

  • Categories WOD

    081318

    Strength
    1RM Front Squat
    WOD
    “Helen Meets Grace”
    15 Clean & Jerks, 135/95
    then..
    3 Rounds of
    Run 400m
    21 KB Swings, 24/16
    12 Pullups
    then..
    15 Clean & Jerks
    *Last done 4/23

  • Categories WOD

    081118

    WOD
    Teams of 2
    Complete 3 Rounds of:
    20 Pullups Adv C2B/10 MU
    Bar Hang
    30 Power Cleans, 135/95 Adv 165/115
    Front Rack Hold
    40 Back Squats, 135/95 Adv 165/115
    Back Rack Hold
    50 Double Unders each
    Plank Hold
    *Partner must be in a hold for re […]

  • Categories WOD

    081018

    Strength
    1RM Strict Press
    1RM Push Press
    WOD
    For time:
    Run 275m
    40 Wallballs, 20/14
    30 Box Jump Overs, 24/20
    20 Toes 2 Bar
    10 Power Snatch @ 70% 1RM
    20 Toes 2 Bar
    30 Box Jump Overs
    40 Wallballs
    Run 275m

  • Categories WOD

    080918

    WOD Make up/Active Recovery
    Mobility and Maintenance

     

  • Categories WOD

    080818

    Strength
    1RM Clean
    WOD
    AMRAP 4 min of:
    5 Shoulder 2 Overhead, 135/95 Adv 185/125
    7 Burpees
    9 KB Swings, 24/16 Adv 32/24
    -Rest 2 min-
    AMRAP 4 min of:
    7 Shoulder 2 Overhead, 115/75 Adv 155/105
    9 Burpees
    12 KB Swings
    -Rest 2 min-
    AMRAP 4 min o […]