180423

Posted

Strength:  Back Squat Waves Each Set Every 2 Min (18 min) 6 @ 65% 4 @70% 2 @75% Wave 2 6 @ 70% 4 @ 75% 2 @ 80% Wave 3 6 @ 75% 4 @ 80% 2 @ 85% WOD: “Life Alert” AMRAP4 400m Run 21 T2B 15 Power Cleans (135/95) REST 4 AMRAP4 300m Run 18 T2B 12 Power Cleans (155/105) REST 4 AMRAP4 200m Run 15 T2B 9 Power Cleans (185/135)

180422

Posted

Partner WOD: AMRAP30 5 Minutes of work Per Station Prowler Push Hand over Hand Sled Pull Calories Assault Bike Switching every 10 Cals Atlas Stone Cleans Yoke Carry Tire Flip

180421

Posted

PARTNER WOD: “Green Eggs and Ham” 25 Minute AMRAP 5 Box Jumps (24/20) 10 Thrusters (135/95) 15 Box Jumps 20 Thrusters (115/75) 25 Box Jumps 30 Thrusters (95/65) 35 Box Jumps 40 Thrusters (75/45) 45 Box Jumps 50 Thrusters (45/35) With remaining time, AMRAP calorie row.

180420

Posted

Strength: Push Press Warm Up Sets 5 @ 40% 5 @ 50% 3 @ 60% Working Sets 5 @ 75% 3 @ 85% 1+ @ 95% AMRAP @ 75% WOD: “Iron Lungs” 50/40 Calorie Row 40 Kettlebell Swings (53/35) 30 Push Press (115/80) 40 Kettlebell Swings 50/40 Calorie Row

180419

Posted

Strength: Front Squat Warm up Sets 5 @ 40% 5 @ 50% 3 @ 60% Working Sets 5 @ 75% 3 @ 85% 1+ @ 95% AMRAP @ 75% WOD: “Up Down” For TIme 200 Meter Run 27 Wallballs (20/14) 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs 21 Box Jumps 200 Meter Run 15 Wallballs 15 Box Jumps 200 Meter Run 9 Wallballs 9 Box Jumps 200 Meter Run

180418

Posted

Strength: Deadlift Warm Up Sets 5 @ 40% 5 @ 50% 3 @ 60% Working Sets 5 @ 75% 3 @ 85% 1 + @ 95% AMRAP @ 75% WOD: “Buzzards” 3RFT 20 Deadlifts (185/135) 20 Bar Facing Burpees

180417

Posted

Strength: EMOM10 – Clean Pull + Hang Power Clean + Power Clean + Push Jerk then On a 15 minute clock find a heavy single Power Clean + Push Jerk 1-1-1-1-1 WOD: AMRAP7 7 Wallballs (30/20) 7 C2B Pullups 7 Strict Handstand Pushups