7.15.16 WOD
July 14, 2016For the Dallas Police Officers. "The Dallas Five" 5 Rounds For Time: 7 Hang Squat Cleans@155/105 7 Chest to Bar Pullup 20 Situps 16 Box Jumps@24"/20"
For the Dallas Police Officers. "The Dallas Five" 5 Rounds For Time: 7 Hang Squat Cleans@155/105 7 Chest to Bar Pullup 20 Situps 16 Box Jumps@24"/20"
7.14.16 WOD
July 13, 2016Strength: Overhead Squat 5-4-3-2-1 As heavy as possible, ascending in weight. *20 Minutes. WOD: "Isabel" 30 Power Snatches@135/95
7.13.16 WOD
July 12, 2016WOD: For Time 400m Run 3 Rope Climb 12 Power Clean@185/135 400m Run 2 Rope Climb 9 Power Clean@185/135 400m Run 1 Rope Climb 6 Power Clean@185
7.12.16 WOD
July 11, 2016WOD: 4 Rounds for Time 50 Abmat Situps 50 Ft. Front Rack Walking Lunge@155/105 100 Ft. Overhead Carry@155/105 *26 Minute Time Cap
7.11.16 WOD
July 10, 2016Skill Work: Muscle-Up WOD: For time 100m Row 1 Minute rest 200m Row 1 Minute rest 300m Row 1 Minute rest 400m Row 1 Minute rest 500m Row 13 Minute time cap. Note: the point of this WOD is to sprint ever row as fast as you can. Leave nothing in the tank. ALL OUT EFFORT.
7.8.16 WOD
July 7, 2016WOD: For time 5-10-15-20-25 Box Jumps 24"/20" Broad Jump 6'/5' 5m-10m-15m-20m-25m Sled Push 116/81 16 Minute time cap.
7.7.16 WOD
July 6, 2016Athletes, if you are doing the Rally In The Valley competition this coming Saturday, athlete check-in time starts at 8-9am. Here is the location for the competition. 2600 yakima valley highway suite 7a, Sunnyside go between the dollar tree and LA Estrella Furniture (the star) building. They are on the left behind LA Estrella. Also if you are not competing, come support your fellow athletes on. Should be a good time! Coach Leo WOD: 7 Rounds f
7.6.16 WOD
July 5, 2016WOD: 13 Minute Ascending Ladder of 3-6-9-12-15... SumoDeadlift High-Pull 115/80 10-20-30-40-50... Double Unders
7.4.16 WOD
WOD: Teams of 2, 14 min Amrap 400m Run w/medball 7m Handstand walk 20 Burpees 16 HR push-ups 17 Broad Jumps 6'/5' 76 Squats Note:Medball must be held above head the entire time.
