8.23.2017

WOD 3 Rounds 300 Meter Run 16 KB Swings 53/35 32 Double Unders 16 KB Shoulder to Overhead (8&8) 1 Minute Rest… Comp (70/53) Cashout will be posted on the board METCON 5 rounds for time (same weight for all movements) 20 cal row 12 Dumbbell (DB) Deadlifts (30lb./50 lb.) 9 DB Hang power cleans Read more about 8.23.2017[…]

8.19.2017

Saturday Partner WOD 3 alternating rounds 9 min cap 50 lateral hops (over paralette) 10 calorie assault bike Rest 2 Minutes 5 aternating rounds 15 minute cap 10 Calorie Row 10 dumb bell cleans Rest 2 Minutes 400m Burpee Broad Jump Switch every 10 meters Score is total time

8.17.2017

SWOD Deadlift (Percentages off of working max) 5@65% 5@75% 5+@85% WOD 12 Minute AMRAP 200 Meter Run 2 Push Jerks 225/155 3 Front Squats 225/155 4 Power Cleans 225/155 SPARTAN WOD 12 Rounds 2 Minutes 100 Meter Run Rounds 1,4,7,10 Complete AMRAP Pushups Rounds 2,5,8,11 Complete AMRAP KB Sumo deadlift High Pulls 70/53 Rounds 3,6,9,12 Read more about 8.17.2017[…]

8.15.2017

SWOD Push Press off of working max 5@65% 5@75% 5+@85% WOD 1-2-3-4-5-6-7-8-9-10 C2B Pullup Power Snatch 95/65 Bar Hopping Burpee Toes 2 Bar Spartan WOD 3 Rounds 800 Meter Run 5 Rope Climbs 50 Meter Sled Push

8.14.2017

SWOD (Beginning of Wendler) Back Squats (Percentages will be taken off of 90% of your max) 5@65% 5@75% 5+@85% WOD Open 17.5 10 Rounds 9 Thrusters 95/65 35 Double Unders METCON 3 round, 50 sec per exercise, 10 sec rest 1. Russian twists 2. Rip trainer squat row 3. Alligator plank (knee to elbow) 4. Read more about 8.14.2017[…]