2.6.17
WOD: Amrap 5 5 Thrusters 95/65 30 Double unders Rest 2 Min Amrap 5 10 Wall Balls 20/14 20 Ab Mat sit ups Rest 2 Min Amrap 5 15 Air Squats 15 Push Ups
Read More »2.4.17
WOD – not quite Filthy 50 but w/ a partner. For time For Time: 65 Box Jumps 24/20 65 Jumping Pull Ups 65 KB Swings 35/26 65 Walking Lunges 65 K2E 65 Push Press 45/35 65 Back Extensions 65 Wall Balls 20/14 65 Burpees 100 Double Unders
Read More »2.3.17
WOD – Teams of 2 Amrap 25 one athletes complete all. Then athlete 2 completes all that’s 1 round 7 Clean and jerks 115/75 9/6 Cal Row 6 Ring Dips 3 box jumps 30,24
Read More »2.2.17
Strength: Front Squats 2-2-2-2 Wod: 5RFT 10 Front Squats 115,75 10 Ring Push Ups 10 Strict Pull Ups
Read More »2.1.17
Skill: 1000m Row for time Wod: EMOM 14 Odd: 8 Body Weight Deadlifts Even: :30 sec plank hold from elbows
Read More »1.31.17
SKILL – Snatch Balance: Work up to a moderate weight for 5 reps WOD – 10/9/8/7/6/5/4/3/2/1 Power Snatch 95/65 – 1/2/3/4/5/6/7/8/9/10 Burpees over the bar
Read More »