Archives

10
Oct

WOD 10.10.2018

For time: 30 toes-to-bars 40 single-arm dumbell push jerks 50 dumbbell box step-overs 40 single-arm dumbbell push jerks 30 toes-to-bars 50#/35#

9
Oct

WOD 10.9.2018

3 rounds for max reps: Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for 20 seconds, rest 40 seconds Power clean for 15 seconds, rest 45 seconds Power clean for 10 seconds, rest 50 seconds 155#/105# There is no rest between rounds.

8
Oct

WOD 10.8.2018

For Time: 2000M Row 20 snatch 115#/75# (power or full) 150 Dubs 20 Snatches 1200M run

5
Oct

WOD 10.5.2018

FIGHT CLUB 3 Rounds for reps: 1 min Thrusters 95#/65# 1 min power cleans 1 min box jump overs 1 min pull ups 1 min bike cal 1 min rest

4
Oct

WOD 10.4.2018

3 Rounds 40 Dubs 30 Deadlift 135#/95# 20 cal Row Rest 3 min then: 3 Rounds 40 Russian Swings 20 burpees to 6″ target Cash Out: EMOM 10 Min 1: 7 Dips (ring or fixed) Min 2: 15 V-ups

3
Oct

WOD 10.3.2018

Split Jerk 3-3-2-2-2-1-1 *3 second pause in split position from racks** 15-12-9-6-3 Push press 115#/75# *5 sandbag over shoulder AFTER each round ending with sandbags cash out: 4x100M sled drag  

2
Oct

WOD 10.2.2018

Technique primer 3×5 Muscle snatch + 5 high hang jump and shrug *focus on leg drive* 5x’s 3( 1 High Hang Power Snatch to + 1 OHS) do not stand after power snatch go right into OHS 3×3 High hang snatch *building Back Squat 5×2 *2 sec pause at bottom and 2 sec pause at …

28
Sep

EMOM 30 Min 1: 15/12 cal bike Min 2: 200M run Min 3: 12 TTB

27
Sep

WOD 9.27.2018

3 Rounds: 7 Power Cleans 135#/95# 1Min max deadlifts rest 1min after each round *rest 5 min Then 60/40 cal bike rest 5 min then 3 Rounds 3 Power Cleans 185#/125# 1 min max Wallballs

26
Sep

WOD 9.26.2018

Muscle Snatch: 5,3,3,1,1,1 Then: Snatch: 3,3,2,2,1,1 5 Rounds: 50 Dubs 50′ single arm overhead DB 50/35 walking lunge (alt arm after 25′, choose a weight that can go unbroken for 25′)

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