1.5.17 WOD
January 4, 2017WOD: 3 Rounds For time of 15 Burpees 10 Dive Bombers 5 Clean and Jerks 135/95 15 Minute time cap.
WOD: 3 Rounds For time of 15 Burpees 10 Dive Bombers 5 Clean and Jerks 135/95 15 Minute time cap.
1.4.17 WOD
January 3, 2017WOD: 3 Min. on, 3 Min. off, for 4 Rounds of 500m Row 75 Double Unders 15 Toes to Bar Note: the goal here is to go all out effort, recover on the 3 minutes off. You will need all three minutes to complete the rounds. If you can not complete the rounds, scale the row as needed. For the Double unders it is only 2x the amount for singles, if scaling.
1.3.17 WOD
January 2, 2017WOD: 21-15-9 Thrusters 95/65 Pull-Ups 15-12-9 Thrusters 115/80 Chest to Bar Pull-Ups 12-9-6 Thrusters 135/95 Bar Muscle-Ups 22 Minute time cap. Scaled Version 21-15-9 Thrusters 45/35 Ring Rows 15-12-9 Thrusters 75/55 Pull-Ups 12-9-6 Thrusters 95/65 Chest to Bar Pull-Ups 22 Minute time cap. Note: the goal for this WOD is to get thought as much of the WOD as possible. If you can not do the weight or the movements, check your ego and do the sc
12.30.16 WOD
December 29, 2016WOD: 42-30-18 for time Kettlebell Snatch 53/35 200m Run (between rounds) Note:21 KB Snatches will be done on each arm. Break them up how ever you would like. Your total for both arms combined will be 42 reps. for the first round.
12.29.16 WOD
December 28, 2016WOD: 18 Minute EMOM of 12 Thrusters 95/65 20 Double Unders 15 Wallballs 20/14 @ 10/9' Note: each movement is done in a separate minute.
12.28.16 WOD
December 27, 2016WOD: 12 Minute Ascending Ladder of Front Squats 135/95 (no rack) Bar Facing Burpees (Increase by 2) Note: 1 FSqt, 2 Burpees, 2 FSqt, 4 Burpees etc.
12.27.16 WOD
December 26, 2016For time: 10 Handstand push-ups 20 Knees to elbows 30 Burpees 40 Box Jumps 24/20 50 Ring Dips 60 Pull-Ups 70 Push-Ups 80 Sit-Ups 90 Squats 100 Double-Unders 18 Minute cap.
12.23.16 WOD
December 22, 2016WOD: For time 500m Row 40 Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups Rest 5 Minutes, Then 10 Chest to Bar Pull-Ups 20 Hand Stand Push-Ups 30 Toes to Bar 40 Goblet Squat 53/35 500m Row
12.22.16 WOD
December 21, 2016WOD: For time 30 Front Squats 155/110 100 Walking Lunge Steps 30 Front Squats 155/110 18 Minute time cap.
12.21.16 WOD
December 20, 2016WOD: 10 Minute EMOM of 5 Snatches 100/70 10 Burpees Note: both movements are done in the same minute.
