10.1.2018

SWOD Back squat  15 reps 12 reps 10 reps 12 reps 15 reps rest 2:30 between sets Go as heavy as possible. Record your weights. WOD EMOM for 6 minutes  30 Double unders 10 Chest to bar pull ups Rest 2 Minutes Then: 4 minute AMRAP 5 Clean and jerks (165/115) 10 Wall balls (20/14)

9.28.2018

Don’t forget! We will be doing a final throwdown pizza party Monday night. Come do your workout then if you can! Weights on D-balls: Tier 3 = 70/50 Tier 2 – 70/50 Tier 1 = 50/30 Weights on Cleans and shoulder to overhead: Tier 3 = 185/125 Tier 2 = 135/95 Tier 1 = 95/65

9.27.2018

SWOD (Another from this weekend’s WODsomniac) Heaviest Complex in 15 Minutes: Snatch Hang Snatch Overhead Squat WOD 30-20-10 Farmer Carry Dumbbell Lunges 35/20 Dumbbell Russian Twists (1for1) 300 Meter Run after each round Spartan WOD 300 Meter Run 100 Sit-ups 500 Meter Run 100 Walking Lunges 800 Meter Run 100 Meter Sled Push 90/45

9.22.2018

Partner WOD 8 Minute AMRAP Partner 1: 400 Meter Run Tag Partner 2: 400 meter run Then: AMRAP Ground to Overhead 135/95 Rest 2 Minutes 8 Minutes Find Max Snatch Rest 2 Minutes 8 Minute AMRAP 15 Hand Release Push-ups 10 Cal Bike (Alternating rounds with your partner)

9.20.2018

Lockdown 2018 Week 3 Partner WOD 10 Minute AMRAP 24 Alternating Dumbbell Snatches 12 Box Facing Burpee Box Jump Overs Then: 5 Minute AMRAP Level 3 – Bar and Ring Muscle Ups Level 2 – C2B and Regular Pull-ups Level 1 – Jumping C2B and Jumping Pull-ups 2 Scores! See earlier post for standard details.