Daily WOD

Friday 8.4.17

Training: A. 3 sets of: 10 Lateral lunges 10 PVC overhead wall squats 30 sec runner lunge each side B. Every 90 sec x 7 sets 1 Power snatch + hang power snatch * start @50% of 1RM C. Every… Read more »

Wednesday 8.2.17

Training: A. 3 sets of: 10 PVC Pass through lunges 10 kip swings on pull ups bar 10 Min Climbers B. 10 min to practice: Rope climbs and toes to bar “White” Five rounds for time of: 3 – 15′… Read more »

Saturday 7.28.17

Training: Dallas 5 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5… Read more »

Monday 7.24.17

Training: A. 3 sets of: 5 Bar on back jump squats 20-30 alternating foot single unders 5-8 strict pull ups B. EMOM x 12 min odd – 3 TnG power snatch, building even – 40 Double unders C. EMOM x… Read more »

Monday 7.17.17

Training: Every 90 sec x 15 min 5 back squats, building -then- 10-1 reps for time of: Push press 115/75 Toes to bar HIIT: 5 rounds of Run 250m 15 jumping pull ups 15 PVC sit ups 20 walking lunges