WOD 5/13/2016
Warm Up 2 min accumulated push up positon plank Samson Lung w/ Twist Burpee Broad Jumps Conditioning Buy in 30 Front Squats (135/95) 4...
WOD 5/12/2016
Warm Up 2 min of DUs Hip Opener Squat w/ Slamballs on quads 4-3-2-1 Back Squat 5RFT 30 ft hand stand walk (sub 5 wall walks) 20 Slam...
WOD 5/11/2016
Warm Up 5 Pushups 5 Dive Bombers Updog hold / downdog hold 400m run 5x3 Jerks 6 RFT 5 Power Cleans (185/125) 200 Meter Run 20 Push...
Where did the WOD go?!
We are moving to a NEW tracking platform called Train Heroic! You'll find this app is awesome for tracking your previous work and...
WOD 5/10/2016
Warm Up 3 80% Max Handstand Holds PVC Pipe thorasic spine opener with hands on bar...snatch grip 10 muscle snatches Strength 2 reps EMOM...
WOD 5/9/2016
Warm Up 4 min medball hollow hold - accumulate 4 minutes with a partner 4 min squat with the medball in the front rack - accumulate 4...
WOD 5/6/2016
Hero WOD Friday!! "Whitten" Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees ...
WOD 5/5/2016
Strength Every :90 sec for 12 Rounds 1 Clean 1 Hang Clean Try to do these without dropping the bar. And the goal is to add weight each...
WOD 5/4/2016
With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use (75/55) From 5:00-10:00 use (95/65) From...
WOD 5/3/2016
Strength Front Squat 5-3-1 65%-75%-85% 5-3-1 75%-85%-95% WOD AMRAP 9 4 Front Squats(185/135) 6 Chest 2 Bar Pull Ups 8 Burpee over the bar...
