WOD 140522
[Team of 3] For Time: 3,000 Meter Row 300 Double Unders 3 Mile Run -Must complete movements in order -1 athlete working at a time while other 2 rest -Can...
WOD 130522
PART 1: EMOM15 Snatch On the Minute x 15: 1 Snatch *Score = Heaviest Load PART 2: “Snake Eyes” AMRAP 12: 3 Power Snatches (95/65) 3 Chest to Bar Pull-ups...
WOD 120522
Grip Conditioning “Pump The Brakes” For Time: [Time Cap = 35 Minutes] 10 Dumbbell Bench Press 100 Meter Farmers Carry 1,000/800 Meter Bike 9 Dumbbell Bench Press 100 Meter Farmers...
WOD 110522
“Going Nowhere” AMRAP 3: 25 Bar-Facing Burpees Max Front Squats (155/105) [Kilos = 70/48] Rest 3 Minutes AMRAP 3: 25 Bar-Facing Burpees Max Front Squats (135/95) [Kilos = 61/43] Rest...
WOD 100522
“GRACE” PART 1: Clean & Push Jerk Build to A Heavy Single Clean & Jerk *Score = Heaviest Load PART 2: “Grace” [BENCHMARK] For Time: 30 Clean and Jerks (135/95)...
WOD 090522
“Threefer” 3 Rounds For Time: 1,000/800 Meter Bike 20 Toes to Bar 30 Hang Dumbbell Snatches (50/35) 40 Air Squats 50-ft. Single Dumbbell Overhead Walking Lunges (each arm) [Kilos =...
WOD 070522
“ETA” For Time: [Team of 3] For Time: 150 Burpees 3,000/2,400 Meter Row 150 Wall Balls (20/14) 30 Rope Climbs (15-ft.) 150 Wall Balls (20/14) 3,000/2,400 Meter Row 150 Burpees...
WOD 060522
“LESS & LESS” 3 Rounds: 10 Snatches (95/65) 12 Bar-Facing Burpees Directly Into… 2 Rounds: 10 Snatches (115/85) 12 Bar-Facing Burpees Directly Into… 1 Rounds: 10 Snatches (135/95) 12 Bar-Facing...
WOD 050522
For Quality: 5 Minute Foam Roll 4 Minute Easy Bike, Row, Ski, or Run 3 Rounds: 20s GHD Hip Extensions Or Supermans + 10 Air Squats + 5 Strict Pull-Ups...
WOD 040522
“SUNNY AND 75” PART 1: Overhead Squat Build to A Heavy Single Overhead Squat *Score = Heaviest Load PART 2: “Sunny and 75” For Time: 75 Overhead Squats (95/65) [Kilos...