9.19.2017

SWOD Push Press 5@75% 3@85% 1+@95% WOD 3 rounds for time of: 15 chest-to-bar pull-ups 20 Bar hopping burpees 10 2for1 KB Russian Twists 53/35 SPARTAN 300 Situps *Every minute complete 3 Abmat hopping burpees* 5 Minute cumulative Plank *Every time you break the plank position complete 30 2for1 Flutterkicks 100 Toes 2 Bar Every Read more about 9.19.2017[…]

9.18.2017

*You have until we close tomorrow to complete your Lockdown WOD. Remember, it is one and done. If you need more time for whatever reason, please let me know. This will only be allowed if you have circumstances out of your control. i.e. schedule conflicts with partner.* SWOD Deadlift (Off of new working max) 5@75% Read more about 9.18.2017[…]

9.16.2017

WOD 25 AMRAP – Teams of 2 20 of each Dumbell Cluster 50/35, Ring Push Up, MedBall Sit-Up 30 of each Dumbell Cluster 50/35, Ring Push Up, MedBall Sit-Up 40 of each Dumbell Cluster 35/20, Ring Push Up, MedBall Sit-Up 50 Dumbell Cluster 35/20 Remaining Time Calories on the Bike.

9.13.2017

WOD 3 Rounds of the following cycle (TABATA scoring – Lowest round is scored) 1 Minute of work 10/7 Cal Bike Buy-in Ab Mat Situps (lowest scoring round) 30 Second Transition 1 Minute of work 10/7 Cal Row Buy-in Air Squats (lowest scoring round) 30 Second Transition 1 Minute of work 10 D-balls (70/50) Buy Read more about 9.13.2017[…]

9.12.2017

SWOD PUSH PRESS Off new working max 3@70% 3@80% 3+@90% WOD 50 Deadlifts 135/95 500 meter run 30 Power Cleans 135/95 500 meter run 10 Power Snatches 135/95 Spartan 10 Rounds 200 meter run 10 burpee pull-ups 50 meter sled push 135/90