6.20.16 WOD
June 19, 2016WOD: 20 Minute AMRAP 5 Deadlift 5 Hang Power Clean 5 Front Squat 5 Shoulder to Overhead 5 Back Squat @75/55
WOD: 20 Minute AMRAP 5 Deadlift 5 Hang Power Clean 5 Front Squat 5 Shoulder to Overhead 5 Back Squat @75/55
6.17.16 WOD
June 16, 2016Partner WOD: For Time Row 3k 300 Double unders (Teams of 2) *May be broken up in anyway and done in any order. Only rule is only 1 person works at a time.
6.15.16 WOD
June 14, 2016WOD: "Pennies" For Time: 6 Squat Clean@225/135 6 Muscle up 400M Run 6 Squat Clean@225/135 6 Muscle Up 400M Run 6 Squat Clean@225/135 6 Muscle Up 400M Run 6 Squat Clean@225/135 6 Muscle Up 25 Minute time cap.
6.14.16 WOD
June 13, 2016WOD: Every 3 Minutes For 6 Rounds. Rounds 1-3: Sprint 100M 8 Shoulder to Overhead @135/95 Rounds 4-6: Sprint 200M 8 Shoulder to Overhead @135/95
6.13.16 WOD
June 12, 2016WOD: 20 Minute AMRAP 5 Strict Toe-to-Bar 10 Alternating Pistols 15 Chest to Bar Pull-Ups
6.10.16 WOD
June 9, 2016WOD: "DT" 5 Rounds For Time 12 Deadlift@155/105 9 Hang Power Clean@155/105 6 Push Jerk@155/105
6.9.16 WOD
June 8, 2016WOD: 5 Rounds For Time & Total Reps Handstand Pushup- Max Reps Unbroken Sprint 100M Ring Dip- Max Reps Unbroken Sprint 50M Toe to Bar-Max Reps Unbroken Rest 1 Minute
6.8.16 WOD
June 7, 2016Partner WOD: For Time & Total Calories Partner 1: 20 Burpees 20 "Bear Complex"@95/65 20 Burpees Partner 2: Row For Max Calories (Once partner 1 finishes, switch places) *"Bear Complex" is a squat clean then push press to backsquat and behind the neck push press. Or power clean, front squat to thruster to back squat and behind the neck press.
6.7.16 WOD
June 6, 2016Strength: 3x20 Backsquat Set 1: 55% Set 2: 65% Set 3: 80% (2 Burpee penalty for every rep short of 20 on the 3rd set) *15 Minute cap WOD: 8 Minute AMRAP of 3-6-9-12-15..... Overhead Squat@95/65 Chest to Bar Pull-Up
