Archives

15
Dec

WOD 12.15.2017

15 Rounds: 4 Dumbell Deadlifts 50#/35#4 Hang Power Cleans 4 FR lunges Cash Out: 5×10 Dips

14
Dec

WOD 12.14.2017

Death by: Cal on bike (2 min 1, 4 min 2, 6 min 3 and so on…) up to 10 min Rest 5 min then Death by cal on rower (2,4,6…) up to 10 min

13
Dec

WOD 12.13.2017

Heavy Day Clean 5-5-3-3-3-1-1-1-1 Cash Out: 30/20 strict pull ups weighted if possible

12
Dec

WOD 12.12.2017

General WU then progressions 21-18-15-12-9-6-3 Box Jump Russian Swing, Push Press 95#/65# Cash Out: 4×25 legs over parallettes x25 Straight leg sit ups

11
Dec

WOD 12.11.2017

Back Squat 1×5@60% TM**, 1×5@80% 3×5@85% +10#/5# from last week OPEN 14.1 AMRAP 10 30 Dubs 15 Snatch 75#/55# 3×10 KBBottom up reverse lunge (same arm up as leg lunge) 3×75′ overhead spud strap walk

8
Dec

WOD 12.8.2017

SCOTTY Strength: Bench Press Work up to a 3RM then 4×3 @85% SCOTTY – AMRAP 11 5DL 315#/225# 18 Wallballs 11 Burpees over the bar Cash Out: 3x :20sec bottoms up 90degree KB hold superset 3x 15 GHD sit ups

7
Dec

WOD 12.7.2017

HSW 3×30 sec handstand holds (off box, wall walk or kick up) 3×4 reps sponge shifts https://www.youtube.com/watch?v=riMgdqcwqAk&t=16s Tabata: 8 Rounds :20 work :10 rest Alternating DB Snatch 50#/35#, Dubs, Sandbag to shoulder, Cash Out: 3×20 sec R+L each side isometric ring holds

6
Dec

WOD 12.6.2017

General WU then progressions HEAVY DAY 1-1-1-1-1-1-1 1 Power Clean + 1 Hang Clean + 1 Front Squat + 1 Jerk Drop to 85% and complete 12 sets of the complex

5
Dec

WOD 12.5.2017

General WU then progressions 50 deadlifts 135#/95# 40 CTB Pull Ups 30 Power Cleans 20 Cal bike 10 thrusters Cash out: 100 pump sit ups 50 Hollow body rocks

4
Dec

WOD 12.4.2017

HSW 3×30 sec handstand holds (off box, wall walk or kick up) 2×10 HS shift & Lift Back Squat 1×5@60% TM**, 1×5@80% 3×5@85% +10#/5# from last week Cash Out: 3×20 Sandbag hold box step ups (R+L=2)

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