Archives

9
Jul

WOD 7.8.2015

Strength Strict Press: 3×70%%, 3×80%%, 3+x90% WOD EMOM 20 Even: 1 Round Cindy Odd: 30 Double Unders Cash out Deadlift: 3×70%%, 3×80%%, 3+x90%

7
Jul

WOD 7.7.2015

    Strength EMOM 10 1 Power Clean 1 Push Jerk WOD 4 Rounds 10 HSPU 20 Overhead Plate Walking Lunge Steps 45#/25# Cash out 3 x10 DB or Barbell Rows        

6
Jul

WOD 7.6.2015

Strength Back Squat 3×70%, 3×80%, 3+x90% WOD AMRAP 14 5 Front Squats 135#/95# 7 Burpee Box Jumps 9 TTB Cash out 3 Rounds 40 Sit Ups, 40 Flutter Kicks, 40 Bycycles    

3
Jul

WOD 7.3.2015

30, 20 and 10 rep rounds of: Wallballs (20/14 to 10’/9′) Sumo Deadlft High-Pulls (75/55) Double Unders Push Presses (75/55) Back Squats (75/55) Pullups Pushups For time.

26
Jun

WOD 6.26.2015

WOD 800M Run 50 Sit Ups 3 Rounds: 100 Double Unders 30 Thrusters 65#/45# 50 Sit Ups 800M Run

26
Jun

WOD 6.25.2015

Technique Primer 5×3 Snatch High Pulls Strength 12 Min to Find a Heavy Power Snatch WOD AMRAP 10 10 DB Snatch with Contralateral Lunge 55#/35# 100M Sprint Cash Out Bench 5×40%, 5×50%, 5×60%

24
Jun

WOD 6.23.2015

Technique Primer 5×3 Clean High Pulls Strength 12 Min to Find a Heavy Power Clean WOD EMOM 15 Min 1 30 Double Unders Min 2 3/5 Power Clean & Jerk 155#/105# RX+ 135#/95# RX Min 3 30 Sit Ups

22
Jun

WOD 6.22.2015

Strength Back Squat 5×40%, 5×50%, 5×60% WOD In 7Min Run 800M In Time Remaining Max Back Squats 95#/65# Rest3 Min In 5 Min Run 400M In Time Remaining Max Pull Ups Rest 3 Min In 3 Min Run 200M In Time Remaining Max Front Squats 95#/65# Cash Out 3 Rounds 25 Straight Leg Sit Ups …

19
Jun

WOD 6.19.2015

WOD AMRAP 10 10 Burpees 20 Wallballs 20#/14# Rest 5 Min AMRAP 10 10 Pull Ups 20 Back Squats 95#/65# Cash Out Find Max Load 50′ Farmers Carry

19
Jun

WOD 6.18.2015

Strength 12 Min to Find a Heavy Hang Squat Clean for the Day WOD 4 Rounds 1 Min Power Cleans 95#/65# 1 Min Sit Ups 1 Min KBS 53#/35# 1 Min Rest Cash Out Bench : 5@75%, 3@85%, 1+@95%

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