Wed WOD 02.06.19

Wed WOD 02.06.19

Wed WOD 02.06.19 WARM UP Joint Rotation Shoulder pass through Warm up on movements WOD Tabata Sit ups Flutter kicks Then 100 air squats for time Then 10min EMOM 30 KB swings *of you don’t get 30 count a penalty *1 penalty is 20 box jump overs...

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Mon WOD 08.27.18

Mon WOD 08.27.18

Monday WOD 08.27.18 WARM UP EMOM for 10min Run 100m Alternate between 10-15 Strict press w/ empty bar 5-8 Strict pull ups WOD EMOM for 10min Alternate between 3 Clean and Jerk 205/135 3 MU Then Complete every 2:00min until tap out Wallballs...

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Tuesday WOD 01.09.18

Tuesday WOD 01.09.18

WARM UP Every 1 min for 10 mins, alternating between: Run, 100 m Alternate between 3-5 Strict Pull-ups 3-5 Ring Dips WOD 5-4-3-2-1 reps, for time of: Deadlift, 335/225 lbs Chest-to-bar Pull-up Handstand Push-up *Run 400m between each round Last...

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Mon WOD 01.08.18

Mon WOD 01.08.18

WARM UP EMOM 10 mins: Wall Balls and Kettlebell Swings Every 1 min for 10 mins, alternating between: 10 Wall Balls, 20/16 lbs 10 Kettlebell Swings, 70/53 lbs WOD 3 rounds for time of: 10 Clean & Jerks, 205/135 lbs 5 Box Jumps 10...

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Thursday WOD 01.04.18

Thursday WOD 01.04.18

Thursday WOD 01.04.18 WARM UP 2 Steady rounds of: Row 30 cal 15 Push Press then 200m run x 5 rest 60 sec between Strength Push Jerk 5-5-5-5-AMRAP @75% 1rm TNT 5:30pm 50 Air squats 6 S2S then 4 rounds: 3 MUs 6 HSPUs 9 Kettle bell swings then...

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Wed WOD 01.03.18

Wed WOD 01.03.18

Wed WOD 01.03.18    Warm-up   3 Steady Rounds: 12 Overhead Walking Lunge Steps w/ single dumbbell Run 200m   Strength Find new 5RM Back Squat   Interval 2 Rounds: AMRAP 3 Minutes 7 Sumo DLHP 135/95lbs 10/7 Burpee Rest 2:00   On your own...

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Tuesday WOD 01.02.18

Tuesday WOD 01.02.18

Tuesday WOD 01.02.18 WARM UP EMOM in 10min of Run 100m alternate between 5-8 Strict pull ups 5-8 Ring dips Gymnastics conditioning For time: 50 Strict Pull-ups 5min cut off Rest 2 mins 50 Ring Dips 5min cut off WOD 5 RFT: Pull Up Clusters...

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Wed WOD 08.30.17

Wed WOD 08.30.17

Wed WOD 08.30.17 WARM UP Joint Rotation Shoulder pass through Mobility work 15min 3 rounds not for time run 200m 10 push ups 20 jumping pull ups 30 double unders WOD 20-18-16-14…..2-4-6-8…..20 Weighted Sit ups 20/16 Burpees 20min...

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