SWOD 1-Rep Max Deadlift WOD 6 minute AMRAP 10/7 Assault Bike 10 HSPU Rest 2 Minutes 6 Minute AMRAP 10 Cal Row 10′ Front Rack Dumbbell lunge out and back 50/35 METCON Skierg intervals 20 minutes 10 rounds of 1 minutes intense, 1 minute relaxed Followed by 10 minute EMOM of 10 air squats, 5 Read more about 10.11.2017[…]
SWOD 12 EMOM 3 Minutes then rest 1 minute and reload bar First 3 minutes: Clean + Split Jerk @ 70% of Clean and Jerk weight Rest 1 Minute Next 3 Minutes: Clean + Split Jerk @ 80% of Clean and Jerk weight Rest 1 Minute Final 3 Minutes: Clean + Split Jerk @ 90% Read more about 10.10.2017[…]
As you all may or may not know about me…After I compete in an event I like to bring home a WOD that we did there… So here you go! WOD (801 Classic WOD #5) 80 Foot Handstand Walk (4o down and 40 back; Don’t worry, we have a good modification for this) Then: 12-9-6 Read more about 10.9.2017[…]
SWOD Bench Press 7 Reps 5 Reps 3+ Reps *Since most of us don’t know our percentages on Bench Press, I want you all to choose a weight you believe you can do at 7 reps… Then depending on how that weight felt you will decide on a challenging weight for the 5 rep round… Read more about 10.5.2017[…]
WOD 25 Minute Cap 5 Rounds: 15 Wall Balls 20/14 10 Goblet Squats 53/35 5 Deadlifts 205/145 300 Meter Run Cashout Tabata Abs METCON 30 minute cap “Kelly” 5 Rounds 400m Run 30 Box Jumps 30 Wall Balls
SWOD 1-Rep Max Back Squat WOD 4 Rounds 3 Minutes 200 Meter Run First 2 Rounds After Run max effort Power Snatches 115/75 Last 2 Rounds After Run max effort Power Cleans 155/105 1-Minute Rest between rounds SPARTAN “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Read more about 10.3.2017[…]
WOD (Last completed 8.5.2016) “Filthy Fifty” 50 Box jump 24/20 50 Jumping pull-ups 50 Kettlebell swings 35/26 Walking Lunge 50 steps 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 Double unders Cashout Russian Twists w/a twist! METCON 30 minute cap, Repeat every 3 minutes (rest Read more about 10.2.2017[…]
Partner WOD 25 Minute AMRAP 20 Burpee Box Overs 20 Cal Row 20 Shoulder to Overhead 95/65 20 Hand Release Pushups 20 V-Ups 20 Wall balls 20/14 Athlete runs 200 meters while partner works
Lockdown WOD Week 3 7 PM Throwdown open to all! 22 Minutes WOD 3A (100 Points) 2 Rounds 500 Meter Run Then tag (Each partner will run 2 times) Then: WOD 3B (Immediately following) (100 Points) With remaining time each partner will find the max of the following complex: 1-Deadlift 1-Clean 2-Front Squats 1-Jerk WOD Read more about 9.29.2017[…]
SWOD 10 EMOM EVEN: 5 Weighted Pullups ODD: 10 Cal Row (If this takes you longer than 40 seconds then drop the number down next round) WOD 12 Minute AMRAP Bar Muscle Up (Scaled will complete Double T2B) 20 Meter Double DB Front Rack Lunges 50/35 Ring Muscle Up (Scaled will complete Double C2B) *Round Read more about 9.28.2017[…]