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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Thursday WOD 06.01.17 WARM UP Warm up on movements. WOD 30min running clock Run 100m 30 Hang Clean 135/95 30 Toes to rings 100m run 20 Hang Clean 20 T2R 100m Run 10 Hang Clean 10 T2R 100m Run Rest 2min 30 Cal Row 30 burpee over bar 30 Push Jerk...

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