WOD 050517
Wod A) Conditioning “FGB Style” 3 rounds, 1:30 per station, of: Row Calories Wall Ball, 9/6 kg Assault Bike Calories Ground To Overhead, 35/27 kg Bar Facing Burpee Perform this like...
WOD 040517
Wod A) Strength: A1) Bench Press Floor warm up 1×5 at 40% 1RM 1×5 at 50% 1RM 1×3 at 60% 1RM rest 2′ A2) Bench Press Floor Week 1 1×5...
WOD 030517
Wod A) Strength: A1) Deadlift warm up 1×5 at 40% 1RM 1×5 at 50% 1RM 1×3 at 60% 1RM rest 2′ A2) Deadlift Week 1 1×5 at 65% 1RM 1×5 at 75%...
WOD 020517
Wod A) Strength: A1) Shoulder Press warm up 1×5 at 40% 1RM 1×5 at 50% 1RM 1×3 at 60% 1RM rest 2′ A2) Shoulder Press Week 1 1×5 at 65%...
WOD 290417
A)Conditioning Wod in Team For time: 100 Row Calories 75 Lateral Burpee (Over Barbell)s 50 Front Squats, 61/43 kg 100 Med Ball Sit Ups, 6/4 kg 50 Front Squats, 61/43...
WOD 280417
Wod A) Conditioning Death By Burpee With a continuously running clock perform: 1 Burpee in the first 1 min, 2 Burpees in the second 1 min 3 Burpees in the third...
WOD 270417
Skill: 10′ Min for Skill WOD: Double Unders This workout is not for time or reps. Goal is to practice your double under skill and speed. Wod A) Conditioning For time:...
WOD 260417
Wod A) Strength Thruster 5-3-2-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Wod B) Conditioning For 5 cycles: AMRAP in 2 mins of:...
WOD 240417
A)Strength Hang Snatch : 3 @ 60% 1RM 3 @ 65% 1RM 3 @ 70% 1RM 3 @ 70% 1RM 3 @ 70% 1RM B) Conditioning Every 1 min for 10 mins do: 3...
WOD 220417
A)Primal Bear Complex – Team WOD As many reps as possible in 20 mins of: –Full Bear Complex– (If you drop weight during round – start over) 1 Power Clean...