Monday June 20th
Strength: EMOM x10 Min 1 Squat Snatch *Try to add weight as you go. WOD: For Time 21/15/9 C2B Pullups Burpees
Read More »Saturday June 18th
WOD: with Partner 3 Rounds for Time 800M Sled DRAG 30 No Pushup Burpee Box Jumps (24/20) 30 Front Squats (115/85)
Read More »Friday June 17th
WOD The Filthy 50 For Time 50 Box Jumps (20/16) 50 Jumping Pullups 50 KBS (16kg/12kg) 50 Walking Lunges 50 KTE 50 Push Press (45/25) 50 Back Extensions 50 Wall Balls (20/14) to 10ft line 50 Burpees 50 Double Unders
Read More »Thursday June 16th
Strength: EMOM X 9 Min Min1: 20 Sec Hollow Rocks Min2: 30 Sec Hollow Hold Min3″ 30 Sec AB Mat Situps WOD: For Time 27/21/15/9 Cal Row Thrusters (95/65)
Read More »Wed June 15th
Strength: Tempo Back Squats @3311 – 3,3,3,3 Building *Add weight from 6/8 WOD: 3 Rounds For Reps 1 Min Muscles Ups 1 Min KBS (24kg/16kg) 1 Min Burpees 1 Min Rest
Read More »Tuesday June 14th
Strength: 1 Power Snatch + 1 Squat Snatch work to a heavy set in 12 Min WOD: “Isabel” for time 30 Snatches (135/95) Power or Squat
Read More »Monday June 13
Strength: EMOM x 10 Min 1 Power Clean + 1 Push Jerk *start with moderate weight and add weight as you go WOD: For Time (20 Min Cap) 400M Run/ 5 Ground to Overhead (155/105) 400M Run/ 4 GTO 400M Runa/ 3 GTO 400M Run/ 2 GTO[…]
Read More »Saturday June 11th
WOD – with a partner 20 MIN AMRAP 30 Burpees 30 Snatches (95/65) 200M Med Ball Relay Run (20/14) *1 partner works / 1 rests snatches can be power or squat
Read More »Friday June 10th
Strength: Squat Clean – work to a heavy 3 reps from an empty bar in 10 Min WOD: 4 RFT (18 Min Cap) 6 Front Squats 12 HR PushUps 15 Wall Balls
Read More »Thursday June 9th
Strength: EMOM x 12 Min Min1: 45 Sec Hollow Rocks Min2: 30 Sec Strict HSPU or HS Hold WOD: 3 Rounds For Reps 1 Min Max DU 1 Min Max Ab Mat Situps 1 Min Max Burpees 1 Min Rest
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