BLOG & WODS
MON10SEP2016
WOD Strength Hang Snatch + OHS: 50/2+2, 60/2+2, 70/2+2, 75/1+1, 80/1+1, 85/1+1 *1-3 sets 60-90 seconds between sets Conditioning 5 Rounds for Time...
WOD In teams of 2, for time: 1000m Row 800M Run 50 Thrusters (95/65) 40 Pullups | R+ 16 MU *Split row into 250's, run into 200's, remaining reps...
FRI07OCT2016
WOD Strength 5 Supersets: 6-10 Supinated Chinups 10 Close Grip Bench Press (hands just inside clean grip) Conditioning For time, 18-15-12-9-6 of (20...
THU06OCT2016
WOD Mobility Lat Smash with Foam Roller 1 min e/side Couch Stretch 1 min e/side Overhead Med Ball Stretch 1 min" Strength/Skill Overhead Squat: 6...
WED05SEP2016
WOD Strength Pushpress: 6 sets of 6 at 90% of 5RM Conditioning 5 Rounds for Reps, Rotate Every Minute: Row for Calories C2B Pullups | R+ Rope Climbs...
TUE04SEP2016
WOD Strength Hang Clean - In 10 minutes, work up to Heavy but Perfect Single THEN @ 75% of today's best, 0ne full clean every 20 sec. for 3 min....
MON03OCT2016
WOD Strength Front Squat: 5 sets of 2 @ 80-90% Conditioning 5 Rounds for Time: 12 Overhead Squats (95/65) 8 Toe-To-Bar 12 Burpees 8 Pullups Extra...
SAT01OCT2016
WOD Strength Thruster (from ground): 8min EMOM to Find 2RM Conditioning AMRAP in 9 min: 3-6-9-etc. Power Snatch (75/55) Box Jump (24/20) EXTRA...