Tuesday WOD 06.20.17

Tuesday WOD 06.20.17

Tuesday 06.20.17 WARM UP Joint Rotation Shoulder pass through easy 400m run or 500m row then 50 Air Squats 50 KB Swing 70/53 fortime WOD Max Reps of C2B Pull-ups in 1:00 Does not need to be unbroken then 21-15-9: DB Hang Squat Cleans...

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MON WOD 06.19.17

MON WOD 06.19.17

Mon WOD 06.19.17 WARM UP Joint Rotation Shoulder Pass Through 10min EMOM Odd: 50m run Even: 5-10 Pull ups/Ring dips (alternate between the pull ups and dips) WOD For Time: 30 Clean and Jerks (185/135) For Time: 30 Cal Row 30 Box Jump Overs...

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TUESDAY WOD 06.13.17

TUESDAY WOD 06.13.17

TUESDAY WOD 06.13.17 WARM UP 10min EMOM Odd: 50m run Even: 5-10 Pull ups/Ring dips (alternate between the pull ups and dips) Warm up on movements WOD 50 Handstand Push ups for time Then 150 Burpee over bar For time Then 100 GHD Sit ups for time...

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Mon WOD 06.12.17

Mon WOD 06.12.17

Mon WOD 06.12.17 WARM UP Joint Rotations Shoulder Pass Through 5 Rounds not for time With an empty bar 5 Deadlift 5 Hang Power clean 5 Jerk 5 Back Squat WOD 3 Rounds 3 Cleans and Jerk, 205/135 3 Back Squats, 205/135 Rest :30 Then Conditioning #1...

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Thursday WOD 06.08.17

Thursday WOD 06.08.17

Thursday WOD 06.08.17 Rest day or WARM UP Warm up on movements WOD 30 Min AMRAP Team of 2 500m Row (250/250) or 400m Run (200/200) 50ft Sandbag/Odd object Carry ( bear hug ) AHAP Post loads and number of rounds *you and your partner can choose to...

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Mon WOD 06.05.17

Mon WOD 06.05.17

Mon WOD 06.05.17 WARM UP 10min EMOM Odd: 50m run Even: 5-10 Pull ups/Ring dips (alternate between the pull ups and dips) Warm up on movements WOD 50 Ring dips 50 Wall Ball shots 20/16 For time Then 5 rounds for reps of: 1 minute of 75-lb. sumo...

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