7.19.17
Wod: 2k Row 150 Double Unders 10 Rounds of Cindy Cindy 1 Rd 5 pull ups 10 push ups 15 Air Squats
Read More »7.18.17
Strength: Power Clean 3-3-3-2-2-2-1-1-1-1 Build to a 1 rep max for the day One set every 2 minutes for 20 minutes (10 sets) Set 1: 3 reps @ 40% 1RM Set 2: 3 reps @ 50% Set 3: 3 reps @ 60% Set 4: 2 reps @ 70% Set 5:[…]
Read More »7.17.17
Strength: Snatch Balance build to a tough single Wod Amrap 14 5 Snatches 135,95 10 C2B Pull Ups 12 Burpee Box Jump overs 24,20
Read More »7.15.17
Alternating sets with a partner complete: 21-18-15-12-9 Power Cleans 135/95 Calorie Row Partner 1 performs Power Cleans + 21 Calorie Row Partner 2 performs 21 Power Cleans + 21 Calorie Row Partner 1 performs 18 Power Cleans + 18 Calorie Row Partner 2 performs 18 Power cleans+ 18 Calorie Row[…]
Read More »7.14.17
Bring a friend day!! Teams of 2, AMRAP 20: 5 Squat Cleans (165/110) 15 Plate Hops (45#) 10/7 Calorie Row partners complete full round before switching
Read More »7.13.17
Strength: Power Snatch 2-2-2-2-2 Building in weight Emom 12 Odd: 5-7 Power Snatch Even: 8-12 Wall Balls 20,14
Read More »7.12.17
Bring a Friend Day Friday!! Wod Amrap 15 300m run 12 Dead lifts 225,155 15 Burpee Box Jumps 24,20 15 Ring Dips
Read More »7.10.17
3 rounds for time: 75 Double Unders 25 Calorie Row 25 Handstand Pushups * There is a 20 minute time cap. Scale accordingly.
Read More »7.8.17
In teams of 2 complete: 100 KB Swings (53/35) – switch every 25 reps 100 Wall Balls (20/14) – switch every 25 reps 100 Calorie Row – switch every 25 Calories 80 KB Swings – switch every 20 reps 80 Wall Balls – switch every 20 reps 80 Calorie Row[…]
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