BLOG & WODS
WED19OCT2016
WOD Strength Jerk: 15 min to work to 3RM for the day Conditioning In teams of three, 3 rounds for time: 500M Row Relay Take turns rowing 500M, 3...
TUE18OCT2016
WOD Strength Clean: 10 min to find 3RM touch'n'go *focus on perfect position from the knee to the floor and back up. Hips down, chest up....
MON17OCT2016
WOD Strength Front Squats: In 10 min work to 3RM for the day Conditioning AMRAP in 12 Min: 6 Toes-to-Bar 8 HR Push-ups 10 Goblet Squats (70/55)...
SAT15OCT2016
WOD In teams of two, for time: Buy-in: 400M Run then... 8 Rounds of: 24 Wallballs 12 C2B Pullups | R+ 6 MU then... Buy-out: 400M Run Run together,...
FRI14OCT2016
WOD Strength Push Press: 5 sets of 3 working to heavy set Conditioning AMRAP in 2: 10 Burpees over Bar 10 Deadlifts (155/105) Rest 2 min AMRAP in 3:...
THU13OCT2016
WOD Strength 5 Sets EMOM: E- 8 Ring Rows + 8 V-ups O- 10 Diamond Pushups (hands make diamond shape on ground) Conditioning Rowling Challenge In...
WED12OCT2016
WOD Strength Pause Back Squat (3 sec) + Back Squat: 12 minutes to find max Conditioning 18 min. AMRAP 400m run 2x30ft Bear Crawl Shuttle 21...
TUE11OCT2016
WOD Strength Deadlifts - Warmup to 80% and perform 1 rep every 30 sec. for 8 min. *If easy add 3" deficit (only if you can maintain position)...