5.25.2017

SWOD 1-Rep Max Snatch WOD 10-9-8-7-6-5-4-3-2-1 Med Ball Situps thrown to a target Burpees (jump to target) 100 Meter run 4 D-Ball Over the shoulder (D-balls will be placed in the middle of the room) (100/70/50/30) Your choice weight SPARTAN 50 Deadlifts 75/55 50 Meter Walking Lunge 40 Deadlifts 40 Meter Walking Lunge 30 Deadlifts Read more about 5.25.2017[…]

5.24.2017

SWOD 6 Minute EMOM 3 Deadlifts @ 75% WOD 25 Minute AMRAP 10 Back Squats 115/75 15 KB Swings 53/35 200 Meter Run METCON 8 rounds for time 10 KB thrusters 8 pull-ups 25 DU

5.17.2017

SWOD: 8 Rounds of 1 Minute of work, 1 Minute of rest Score=Max effort D-Balls (100/70/50/30) WOD: For Time (30 Min Cap) 400 Meter Row buy in Then… 3 rounds 20-KB Swings (53/35) 20-Hang Cleans (95/65) 20-S2O (95/65) 20-Dumbbell Snatches (50/35) Finish with… 400 Meter Row cash out. METCON Slam Ball workout 10 wide-leg sit-ups Read more about 5.17.2017[…]

5.15.2017

SWOD 1-Rep Max Back Squat Max WOD (To allow more time on the back squat max, the cap for this workout will be shortened to 17 Minutes) 2017 Regional Event #1 Run, 1200 m — then — 12 rounds of: 4 Strict Handstand Push-ups 8 Chest-to-bar Pull-ups 12 Air Squats METCON 40 minute cap 1 Read more about 5.15.2017[…]

5.11.2017

SWOD Overhead Squats Add 10 pounds and take 90% 5 @ 75% 3 @ 85% 1+ @ 95% WOD 2 rounds for time of: 50 Pull-ups 50 Push-ups Run 800 m SPARTAN Run 2 Miles Bike 2 Miles Row 2 Miles (3200 Meters)