WOD 3/21/2016
Warm Up 200m RUn 20 Ring Rows 200m Run 20 Push Ups 200m Run 20 Pass Throughs Strength Clean !2 EMOM 1-High Hang 2-Hang 3-Floor WOD 3...
WOD 3/18/2016
16.4!!! Good Luck!! #WOD
WOD 3/17/2016
Warm Up 30 Cal Row 30 GHD Sit Ups WOD AMRAP 6 5 Power Snatch (135/95) 5 OHS (135/95) 10 Box Jump Overs (24/20) EMOM 8 25 Double Unders 8...
WOD 3/16/2016
Warm Up Coaches Choice Strength Snatch 6x2@85% Drop Each Rep and Reset 5 Rounds (20min Cap) 5 Power Cleans (205/115) 10 HSPU 20 Wallballs...
WOD 3/15/2016
Warm Up 2 Rounds 10 Burpees 25 Weighted Box Step Ups Strength 10 EMOM 1 Power Clean 1 Front Squat 2-5 Min AMRAPS 5 Burpee Box Jumps...
WOD 3/14/2016
Warm Up 2 Rounds 400m Run 20 Strict Pull Ups Strength Back Squat 5x5 @75% Strict Press 5x3 @75% WOD 3 Wallballs 7 TTB 6 Wallballs 7 TTB 9...
WOD 3/11/2016
16.3!!!!! Good Luck!! #WOD
WOD 3/10/2016
Warm Up Coaches Choice WOD 1 12 EMOM 6 Deadlifts (Heavy) 10 Wallballs WOD 2 14 EMOM 10 Cal Row 2 MU-4HSPU-8KBS (Nate) #WOD
WOD 3/9/2016
Warm Up 3 Rounds 10 Good Mornings (95/65) 20 Calorie Row Skill 10-15min to work on Pistols or Muscle Ups WOD 21-18-15-12-9 Sumo Deadlift...
WOD 3/8/2016
Warm Up 3 Rounds 10 Empty Bar (High Hang Squat Cleans) 5 Kipping HSPU (3 sec hold at the top) Strength Front Squat 10-8-6-4-2 (Increase...
