21
Sep

WOD 9.21.2017

21 15 Min to establish a heavy Hang Power Clean for the day AMRAP 12 Ascending Ladder 2,4,6… KB Chain (1 swing, 1 snatch 1 c&j) *50′ bear crawl after each round of chains** Cash out: 5×5 single arm KB floor press/side This but single arm https://www.youtube.com/watch?v=i_URJN83nys

13
Mar

WOD 3.13.2017

  Partner amrap 3 DB thruster 50/35 switch every 5 reps for score 21-15-9 of the following complex; 1 deadlift 1 hang squat clean 1shoulder to overhead Go up in weight each round so the set of 9 is the heaviest set. Make it heavy! Core: Tabata Hollow body holds immediately into tabata flutter kicks

9
Mar

WOD 3.9.3017

  9 Warm up and Mobility 6 Rounds Min 1: 30 Double Unders Min 2: Max ring rows (or 10 if youre doing the open) Min 3: recovery row **Score=Ring rows Cash out: work on a weakness and mobilize or run 800M

7
Mar

WOD 3.7.2017

  7 15 min to find a heavy 1 squat clean + 1 Front Squat (individual) PARTNER WOD: partner A holds while Partner B works then swap *if any partner stops holding then both stop* AMRAP 4: 100′ Bear Crawl While Partner Hangs on Rig score = crawl reps *REST 2 Min rotate AMRAP 4: …

6
Mar

WOD 3.6.2017

  6 12 Min to find a heavy Push Jerk (from racks unless light) then 3 Rounds :30 maxJerks @60% :30 rest 15 Rounds 5 Box Jumps 3 HSPU 1 Power Clean @85% 1RM Core: Accumulate 40 GHD sit Ups 100 flutter kicks 100 sit ups

3
Mar

3.3.2017 OPEN WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

28
Feb

WOD 2.28.2017

  3,3,3,3,3 work up to a heavy triple Push Press (from racks – ground if light) 4 rounds every 3 minutes 400M run then Push Jerks 135#/95# for reps untill 2:30. Score = Jerk # (30 sec rest built in) 3×10 Supinated grip barbell row 3×10 banded tricep pull downs

27
Feb

WOD 2.27.2017

  12 Min to find a heavy Thruster then 3 Rounds :30 max thrusters @60% :30 rest 50 burpees 50 pull ups 50 med ball cleans 50 Hang power cleans 135/95 * EMOM 5 wallballs 20/14 (workout starts on the wallballs). Cash Out: 3x :30sec sit ups :30sec hollow body hold

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