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WOD 04/26/18

A2: 3 RFQ of: 14/12 Calorie Ski (8/5) 1 Kick Up To Handstand 5 Each Handstand Shoulder Tap 1 Handstand Negative @5 Seconds Down 10 Ring Row @2121 10 Seconds Dip Support Hold B: Shoulder Press - Build to a Heavy Set of 12…

WOD 04/25/18

A2:Against a 3 Minute Clock: 30 Ball Slam (20/15#) 20/18 Calorie Row (8/5) 20 BallSlam 15/12 Calorie Row B: 3 RFT of: 20 Alternating D.B. Power Snatch (50/30#) 18 Box Jump Over (30/24") 800M Run C: 15 Minute…

WOD 04/24/18

A2: 3 RFQ of: 12 Each Alternating D.B. Power Snatch (50/35#) 8 Goblet Squat 8 Each Goblet Reverse Lunge 250M Ski B: Hang Power Clean - Find A Heavy Single C: Deadlift - Build to  A Challenging Set of 12 Reps D:…

WOD 04/23/18

A2: Max Rounds in 90 Seconds of: 10 WallBall 5 Burpee A3: 3 RFQ of: 5 Scap Pull Up 1 Strict Pull Up 20 Second Bent Arm Chin Hang 20 Seconds Active Hang 14/12 Calorie Row 3 Wallwalk 5 Handstand Scap Push Up 20 Seconds…

WOD 04/22/18

A2: Air Bike - 2 Minutes @ 80%; Rest 30 Seconds A3: 4 Rounds of 20 Seconds Air BIke Sprints B: Hang Power Snatch (3@80% + 2@85% + 1/1/1 @90%) % of Double HPSN C: Back Squat - 12/12/12@90% OF 12RM D: For…

WOD 04/21/18

A2: For Time: 30 Thruster (45/35#) 500M Row (5/3) 30 Ring Row B: Turkish Get Up (8-10 Minutes To A Heavy Single) C: Partner WOD: 6 RFT of: 400M Run 12 Strict Pull Ups 21 WallBall (20#-10'/14#-9') In teams…

WOD 04/20/18

A2: 3 Rounds of: 250M Ski (5/3) 1 WallWalk 5/3 HRPU 7 Each K.B. Snatch (29/12Kg) 10 Goblet Squat B: Power Clean (7 Minutes to a challenging triple) C2: For Time: 9 Bar Facing Burpee 15 Power Clean…

WOD 04/19/18

A2:3 RFQ of: 12/10 Push Up 8 Each Single Arm Ring Row 12/10 Calorie Air Bike B: Shoulder Press (12/12/12 @90%) C: Weighted Pull-ups (8/8 @90%) D: Ring Dips (3 X 60% + 1 X 50%) E: For Time: 500M…

WOD 04/18/18

A2: 500M Ski For Time B1: Push Press (5 To A Challenging Single) B2: Hang Power Clean (5 Minutes To A Challenging Double) B3: Overhead Squat (5 Minutes To A Challengin Triple) C: Brass Knuckles For…

WOD 04/17/18

A2: 3 RFQ of: 6 Each Alternating D.B. Power Snatch (50/35#) 6 Each Alternating D.B. Hang Power Clean + Jerk 6 Each Single Arm Thruster 6 Each Goblet Reverse Lunge 200M Run B: Power Clean (2 @75/80/85 + 1/1/1 @90%) **From…

WOD 04/16/18

A2:Against a 90 Second Clock: 12/10 Calorie Air Bike 15 Burpees B: Strict Pull-ups (3 X 60% + 1 X 50%) C: Handstand Push-ups (3 X 60% + 1 X 50%) **Strict D1: Close grip bench press -12 @80/85/90% Superset…

WOD 04/15/18

A2: Air Bike - 2 Minutes @ 80%; Rest 30 Seconds A3: 4 Rounds of: 15 Seconds Bike Sprint @100% Not Sustainable/45 Seconds Bike @80% Sustainable; Rest 60 Seconds B: Power Snatch + Snatch Balance  (6 Sets of 2 + 1…

WOD 04/13/18

A2: 3 RFQ of: 15/12 Calorie Air Bike 1 WallWalk 3 Strict Pull Up 5 Thruster (45/35#) 5 Ring Row B: For Time: 750M Ski 15 Thruster (75/45#) 7 BMU 750M Ski 12 Thruster 5 BMU 750M Ski 9 Thruster 3 BMU C: 10…

WOD 04/13/18

A2: Junk Yard Dogs - 5:00 In teams of 2/alternate reps/Score=total reps completed B: Partner WOD 3 RFT of: 800M Row 10 Each Alternating D.B. Power Snatch (45/25#) 10 Burpee 50 Double Unders In teams of 2/While partner…

WOD 04/12/18

A2: 3 RFQ of: 12/10 Push Up 8 Each Single Arm Ring Row 12/10 Calorie Air Bike B: Shoulder Press (12 @70/80/90/80%) C: Weighted Pull-ups (8/8/8 @65-75%) D: Ring Dips (3 X 50% + 2X 40%) E:…

WOD 04/11/18

A2: 3 RFQ of: 12 Each Alternating D.B. Power Snatch (50/35#) 8 Goblet Squat 8 Each Goblet Reverse Lunge 250M Ski B: Power Clean + Front Racked Lunge (2 + 2 X 10 Sets @70-90%) C: Deadlift (12 @70/80/90/80%) D:…

WOD 04/10/18

A2: Against a 2 Minute Clock: 20/18 Calorie Row (8/5) Max Burpees Over Rower in time remaining B: Strict Pull-ups (3 X 50% + 2X 40%) 3 X 50% + 2X 40% of best set from 03/27/18 @20X1; Rest 30-45 Seconds Between Sets C:…

WOD 04/09/18

A2: 3 RFT of: 600M Relay Run 15 HRPU 10 Ring Row 5 Each Alternating Pistol B: 9 Minute AMRAP of: 12 WallBall (20#-10'/14#-9') 250M Ski (5/3) 9 Box Jump (30/24") C: 9 Minutes AMRAP of: 8 Thruster (95/65#) 21…

WOD 04/08/18

A2: Air Bike - 2 Minutes @ 80%; + A3: 4 Rounds of: 10 Seconds Bike Sprint @100% Not Sustainable; Rest 75 Seconds B: Power Snatch + Hang Power Snatch - 1+1 @75-80% EMOM X 10 Minutes C: Back Squat - 12 @55/60…

WOD 04/07/18

A2: Ring Around The PVC B: Partner WOD For Time: 400M Run 6 Rope Climb (20/15") 30 D.B. Snatch (50/35#) 600M Run 4 Rope Climb (20/15") 40 D.B. Snatch 800M Run 2 Rope Climb 50 D.B. Snatch C: Partner WOD 3…

WOD 04/06/18

A2: 3 RFQ of: 12/10 Calorie Air Bike 1-3 Handstand Forward Roll 1 WallWalk 1 Handstand Negative @5 Seconds Down 1-3 Kipping HSPU 5 Each Single Arm Ring Row @20X2 20 Seconds Controlled Kipping Swing B: Shoulder Press -…