Monday, 03.21.2016
STRENGTH Thruster (from ground) 3, 2, 1, 1 WOD 3 Rounds For Total Thruster Reps On a 3 Min Clock 12 Burpees 25 Double Unders AMRAP Thrusters in remaining time- 95/ 65 Rest 1 Min
Read More »Saturday, 03.19.2016
WODWith a Partner Complete 8 Rounds For Time 50 Double Unders 30 Russian KB Swings- 70/ 53 20 Wall Balls- 20/ 14 *Partners alternate completing Full Rounds until 8 rounds have been completed (4 each)
Read More »Friday, 03.18.2016
WOD “Open WOD 16.4” AMRAP 13 55 Deadlifts (225, 155) 55 Wall Balls (20, 14) 55 Calorie Row 55 HSPUs
Read More »Thursday, 03.17.2016
Strength Supinated Grip Pull Ups- 2, 2, 2, 2, 2 WOD 5 Rounds For Time 10 Pull Ups 10 Shoulder to Overhead- 135lb/ 95lb
Read More »Wednesday, 03.16.2016
STRENGTHSquat Snatch TnG- 4, 4, 4, 4 WOD 9 Min AMRAP Ladder 1 Squat Snatch- 95lb/ 65lb, 1 Burpee 2 Squat Snatch, 2 Burpees 3 Squat Snatch, 3 Burpees… *Continue up the ladder until time expires
Read More »Tuesday, 03.15.2016
STRENGTHThruster- 3, 3, 3, 3 WOD For Time 21/ 15/ 9 Thrusters- 95lb/ 65lb Toe To Bar
Read More »Monday, 03.14.2016
STRENGTH EMOM 10 Odd: 0:30 Max DUs Even: Max HSPUs WOD 4 Rounds for Max Reps 1:00 Max Calorie Row 1:00 Max Box Jumps (24, 20) 2:00 Rest
Read More »Saturday, 03.12.2016
WODFor Time With a Partner 30 Burpee Box Jumps- on and over- 24″/ 20″ Run 200m Relay 40 Knees to Elbows Run 400m Relay 50 Thrusters- 75lb/ 45lb Run 600m Relay
Read More »Friday, 03.11.2016
WOD “Open WOD 16.3” AMRAP 10 10 Power Snatches (75, 55) 3 Bar Muscle Ups
Read More »Thursday, 03.10.2016
STRENGTH 4 sets building of 5 TnG Power Cleans WOD AMRAP 8 8 KBS (70, 53) 16 DUs
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