Daily WOD

Wednesday 3.1.17

Training: A. Group warm up B. 27-21-15-9 reps for time of: Power clean 135/95 HSPU ( Hand release push ups ) 15 min cap C. 10-15 of skill practice, pick one or a few to workout HSPU Rope climb Muscle… Read more »

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Tuesday 2.28.17

Training: A. Row 500m rest 1 min x 3 B. Build to a heavy thrusters from the ground C. 3 RFT of: 25 Wall balls 25 Calorie row 10 min CAP*

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Monday 2.27.17

Training: A. 5 sets 15/10 AB cals 10 DB push press, increase weight each round B. Push press 5, 5, 5, C. 5 RFT 7 Shoulder to overhead 155/105 14 Toes to bar

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Saturday 2.25.17

7AM class only, 9-11 will be OPEN workout for the next 5 weeks. No 9:30 regular wod. Training: A. 4 sets 10 AB cals 10 ow cals 100ft heavy farmer carry B. With a partner complete as many rounds as… Read more »

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Friday 2.24.17

A. Group Warm up B. For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M 50-lb. dumbbell… Read more »

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Thursday 2.23.17

Training: A. 3 x  Row 20 cals  Heavy farmers carry  15 push ups  B. Emom x 12 min  Bench press x 2 @75% of 1 rm  C.  3 sets  12 dips  12 strict pull ups  6 TGU each side 

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Wednesday 2.22.17

Training: A. Group warm up B. 7 min amrap  10 DB thrusters 50/35 5 ring muscle ups (5 pull ups + 5 ring dips) Rest 3 min  7 min amrap  10 toes to bar  5 burpee box jumps 24/20 Rest… Read more »

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Tuesday 2.21.17

Training:  A. Group warm up  B. Emom x 15 min  1 Power clean, building start at 60% of 1rm C. 3 sets  Row 400m 25 slam balls 30/20 15 power cleans 115/75 Rest 3 min between a sets, score best… Read more »

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Monday 2.20.17

Training: A. 3 sets  15/10 AB  10 burpee broad jump B. Push press x 5 heavy, all same weight from rack, increase from last week rest as needed rear foot elevated split squat holding Dbs/KBs (you choose weight) rest as… Read more »

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Saturday 2.18.17

Training: A. Group warm up B. Teams of 2 complete 0-10 min – find a max clean and jerk 10-20 min – max clean and jerk reps @ 135/95 done in unbroken sets of 5 20-30 min – AMRAP of… Read more »

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