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W.O.D.

03/14/16 Monday WOD

Strength Back Squat, week 3 then Front Squat, 5×8 @50% WOD 9 Push Presses (135/95) 12 Box Jumps 15 OHS (135/95) x 3 Rds *single barbell After Party 3 x… Continue reading

March 13, 2016 / W.O.D.
03/12/16 Saturday WOD

Strength Bench, wk 2 WOD Fight Gone Bad! (FGB, for short)

March 13, 2016 / W.O.D.
03/10/2015 Thursday Workout

Warmup Strength Wendler Week 2 Deadlifts Group Work Workout 7 Burpees 17 Knees to Elbows 7 DB Man MAkers 17 V-Situps 11min AMRAP After Party

March 9, 2016 / W.O.D.
03/09/2016 Wednesday Workout

Warmup Skills Toes to Bar Strict HSPU Workout 15 Deadlifts 10 Back Squats 5 Hand Stand Pushups x 5 RFT After Party Ring Supports and Pushups

March 9, 2016 / W.O.D.
03/08/2016 Tuesday workout

Warmup Strength Wendler Week 2: Back Squat EMOM 8 THRUSTERS x 5 Sets – new set ev. 2min Partner Workout 5 Front Squats 250m Row x 4 Rds – FS… Continue reading

March 7, 2016 / W.O.D.
030716 Monday WOD

Strength Press, wk 2 then 10min alternating EMOM Press at 50% (from the floor) DU (20sec, 30s, 40s, 30s, 20s) WOD Barbell Complex: Power Clean Hang Clean Clean STO 18… Continue reading

March 6, 2016 / W.O.D.
030516 Saturday WOD

Strength Bench Press wk1 10 min EMOM 5 pullups – Bands are allowed with no bouncing – we’re making muscles! Partner WOD work while Partner rests….complete any combination 100 Lunges… Continue reading

March 6, 2016 / W.O.D.
03/03/2016 Thursday Workout

Warmup Strength 1 Week 1: Front Squat Strength 2 10min EMOM: 2 Jerks Workout 50 Double Unders 20 Cal Row 20 Burpees 15min AMRAP

March 2, 2016 / W.O.D.
03/02/2016 Wednesday Workout

Warmup Strength 1 Week 1: Back Squat Strength 2 5min EMOM: 3 Heavy Deadlifts Workout 7 MIN AMRAP: 10 Hang Cleans (95/65) 30 Double Unders 1 MIN REST 7 MIN AMRAP: 7… Continue reading

March 1, 2016 / W.O.D.
03/01/2016 Tuesday workout

Warmup Strength 1 Week 1: Press Strength 2 10min EMOM: 3 Push Presses Workout 21-15-9 Wall Ball SDHP 75/55 Burpee

February 29, 2016 / W.O.D.