Daily WOD

Saturday 2.11.17

Training: A. Group warm up B. With a partner complete as many rounds as possible in 25 min * one partner working at a time 500m row 25 Dead lifts 135/95 25 pull ups 25 front squats 135/95 25 DB… Read more »

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Friday 2.10.17

Training: A. 3 sets 10 lunge lunge squat 10 OHS with PVC 10 push up pull through B. 12 min to: Build to a heavy 3 rep OHS from the rack C. 3 min to complete 20/15 AB cals 10… Read more »

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Thursday 2.9.17

Training: A. 3 sets 15 row cals 15 ring push ups B. “LYNNE” 5 rounds of MAX unbroken BW bench press (woman use 75% of BW) MAX unbroken pull ups * Rest as needed between rounds Score is total number… Read more »

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Wednesday 2.8.17

Training: A. 3 sets Row 15 cals 15 AB cals B. Build to a 3 RM squat clean thruster TnG C. Fitness 14 min AMRAP 50 wall balls 20/14 40 Power snatch 75/55 30 burpee box jump 24/20 20 DB… Read more »

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Tuesday 1.7.17

Training: A. 3 sets heavy farmers carry down and back 20 jumping lunges 10 push up pull throughs B. strict press x 5 heavy, all same weight from rack rest as needed rear foot elevated split squat holding Dbs/KBs (you… Read more »

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Monday 1.5.17

Training: A. 3 sets heavy farmers carry down and back 20 jumping lunges 10 push up pull throughs B. strict press x 5 heavy, all same weight from rack rest as needed rear foot elevated split squat holding Dbs/KBs (you… Read more »

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Saturday 1.4.17

Training: A. 3 sets row 300m 15 Ab cals B. Build to a heavy complex of: 3 hang power cleans + 3 jerks C. 3 RFT 12 HPC and jerk 135/95 50 DU 12 Toes to bar

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Friday 1.3.17

Training: A. 3 sets of: Row or Ab 10 cals 5 strict pull ups 10 push ups 15 jumping lunges B. Build to a heavy 3 position snatch floor + below knee + hang C. 2 min to complete- 20/15… Read more »

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Thursday 2.2.17

Training: A. 3 sets 15 AB cals 15 push ups B. Close grip bench press 5, 4, 3, 2, 1, build to a heavy in each C. 3 sets NFT 100ft heavy farmers carry 20 plate overhead walking lunges 25/15… Read more »

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Wednesday 2.1.17

Training: A. Group warm up  B. Emom x 24  Min 1 – row 12/10 calories  Min 2 – 15/12 wall balls  Min 3 – 15/12 slam balls  Min 4 – box jumps 24/20 C. 2 min max burpee 

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