WOD 3/7/2016
Warm Up 3 Rounds 5 Hang Muscle Snatches 5 Hang Power Snatches(PVC or Barbell) 10 Air Squats 100M Run Strength 6 EMOM 1-Hang Power Snatch...
WOD 3/4/2016
16.2!!!!!!!! Good Luck!! #WOD
WOD 3/3/2016
Warm Up Coaches Choice Strength OHS 3X5 @75% of 1RM WOD AMRAP 2min x 5 20 Slam Balls Remaining time max OH Lunges w/ 45# Plate Rest 1 min...
WOD 3/2/2016
Warm Up 3 Rounds 500m Row 12 Min Skill Work Turkish Get Up WOD For 15 Min At 0:00, 5:00, 10:00 20 Chest 2 Bar Pull Ups 15 Box Jump Overs...
WOD 3/1/2016
Warm UP 3 Rounds :30-:45 Handstand Hold Rest 1 min 3 Rounds 50 Double Unders 10 Beat Swings 10 Burpees Spend some time on mobility WOD 3...
WOD 2/29/2016
Warm Up 3 Rounds 10 Power Snatches 10 Ring Dips Strength Strict Press 5x5 working up to 65@ of 1RM WOD 800m Run Rest 1:1 600m Run Rest...
WOD 2/26/2016
Warm Up 3 Rounds 10 Hip Extensions 10 Good Mornings (Barbell) 10 Alternating Shoulder Taps Strength 5-3-1 Front Squat (20 min to complete...
WOD 2/25/2016
Warm Up 10 AMRAP 10 Box Step Ups 10 OHS (Empty Barbell) 10 Slam Balls WOD With a partner 6 Rounds 10 Deadlifts (315/205) 20 Box Jumps...
WOD 2/24/2016
Warm Up Coaches Choice Strength Clean 20 Min to work to Heavy Single WOD Unbroken 40 Push Ups 50 Double Unders (3:1) 30 Push Ups 50...
WOD 2/23/2016
Warm Up 8 AMRAP (Slow) 200M (row/run) 5 Ring Rows 10 GHD or Ab Mat Sit Ups WOD 4 Rounds for quality 50 ft Handstand Walk (sub :30-:45...
