9.20.2018

SWOD 10 Minutes to go as heavy as possible Power Clean Hang Squat Clean Jerk WOD 21-15-9 Hang Power Cleans 95/65 Shoulder to Overhead 95/65 300 Meter Run after each set Spartan WOD 5 Rounds 5 Strict Pull-ups 10 Push-ups 15 Jumping Air Squats 400 Meter Run Nutrition Challenge: Add… NO SODA, Diet or otherwise!

9.17.2018

SWOD Group Bergener Muscle Snatches Reviewing the Muscle Snatch step by step WOD AMRAPthon:  4 Minute AMRAP: (get as far as possible in 4 min) 400m run 10 Burpee box jump overs (24/20) 20 Muscle snatches (75/55) *no power snatch 30 TTB 40 KB swings (53/35) 10 Ring Muscle ups *4 minute recovery and then, Read more about 9.17.2018[…]

9.14.2018

2018 Lockdown Week 2 WOD 5 Minutes 1-Rep Max Back Squat (Both Partners) 5 Minutes Max Distance Row 5 Minutes 1-Rep Max Deadlift (Both Partners) *This will have two scores. #1 will be total weight lifted between the partnership. #2 will be the distance on the rower. 200 Points up for grabs! No transition time. Read more about 9.14.2018[…]

9.11.2018

SWOD Strict Press 3×3 @ 80% Super Set with max effort Ring dips WOD 21 HSPU 21 Power Cleans 95/65 5 Bar Muscle Ups 15 HSPU 15 Power Cleans 115/75 4 Bar Muscle Ups 9 HSPU 9 Power Cleans 135/95 3 Bar Muscle Ups Spartan WOD 21-18-15-12-9-6-3 Cal Bike Cal Ski Erg 300 Meter Run