BLOG & WODS
17.4
WOD
THU16MAR2017
17.4 mobility watch party at 7PM! WOD Mobility Quad Barbell Smash 2 min/ea Hamstring LX Ball Smash 2 min/ea Ankle Mob w/ KB 2 min/ea Goat Work EMOM...
WED15MAR2017
WOD Conditioning A EMOM for 15 min: Min 1: 15/12 Cal Row Min 2: 5 DL (225/155) Min 3: 12 HR Pushup | 8 Open Standard HSPU Conditioning B 400M at...
TUE14MAR2017
WOD Strength Warmup to 50%, then... Back Squat: EMOM x 8 min - 50/3, 60/3, 70/3, 80/3, 85/3x4sets Conditioning 5 min. Ladder 2 Wallballs 2 Strict...
MON13MAR2017
WOD Conditioning 5 Rounds: 15 Abmat Situps | R+ GHD 12 Goblet Squat (53/35 | R+ 70/53) 15 Push Press (95/65) 12 Goblet Squat (53/35 | R+ 70/53)...
SAT11MAR2017
WOD In Teams of 2 in 15 minutes: 50 Partner No-Wall-Ball Shots (20/14) Then, with remaining time, AMRAP of: Partner A: 1-1, 2-2, 3-3, 4-4 … Deadlift...
17.3
Sign up for your heats here: http://signup.com/go/3nnpng Overview of standards and a Special heat of Masters going off at 6PM sharp. Be there and be...
THU09MAR2017
WOD Strength 3 sets: Wallwalks - 3 reps, slow and controlled Death March - 8 e/leg Suitcase Carry + Waiter’s Carry - 100M (same time: hold a heavy...