BLOG & WODS
WED08FEB2017
WOD Conditioning 20 min. AMRAP - all w/ 2 DBs: 12 DB Burpee Box Step Overs (20") 9 DB Thrusters 6 Single DB Abmat Situps *Rx - As close to 50/35 as...
TUE07FEB2017
WOD Strength 5-8 sets (15 min): Power Clean + Power Jerk: build to heavy single 6 Alternating Pistols (technique work, scale as needed) Conditioning...
MON06FEB2017
WOD Strength Front Squat: Find 4RM in 5 sets Conditioning For total reps: 1 Min - Max Power Snatch (75/55) 2 Min - Rest 1 Min - Max Power Snatch 2...
SAT04FEB2017
WOD AMRAP in 20 minutes, in teams of two: 24 Wallballs (20/14) 20 Strict Pushups 16 Deadlift (225/155) 100 DU R+ Solo: 5 AMRAPs of 4 min. on/2 min....
FRI03FEB2017
WOD Open Workout 13.1 40 Burpees 75/45 pound Snatch, 30 reps 30 Burpees 135/75 pound Snatch, 30 reps 20 Burpees 165/100 pound Snatch, 30 reps 10...
THU02FEB2018
WOD Mobility (Coaches choice of specific exercises) T-Spine Glutes Quads Lats Conditioning For Time: 1k Row 100 Abmat Situps 100 Air Squats 1k Run...
WED01FEB2017
WOD Strength Power Clean + 3 Push Jerk: 5-6 sets to build to heavy set Conditioning AMRAP in 16 Min: 12 Alternating DB Snatches (45/35 | R+70/55) 9...
TUE31JAN2017
WOD Conditioning 4 Cycles of 3 min on / 3 min off for AMRAP: 12 Power Cleans (135/85 | R+185/125) 10 Alt Walking Lunges (135/85 | R+185/125) Max Cal...