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WOD 07/19/18

A2: 2 RFQ of: 10/8 Calorie Ski (8/50)/ 5 Power Snatch/ 15 Banded Pull Apart B: Power Snatch (5/5/4/4/3/3/2/2/1/1 EMOM) Minute 1/2= 5 Power Snatch @55% Minute 3/4= 4 Power Snatch @65% Minute 4/5= 3 Power Snatch @75% Minute…

WOD 07/18/18

A2: 3 Rounds of: 200M Row 1 TGU Left 1 Windmill Left 25 Single Unders 1 TGU Right 1 Windmill Right 20 Seconds Plank 100M Ski B: 2K Row  + 5 RFT of: 3 TGU Left Arm (16/12Kg) 5 Strict Press Left Arm 4 Windmill…

WOD 07/17/18

A2: 3 RFQ of: 200M Jog 1 WallWalk 10 HRPU 5 Each Single Arm Ring Row 5 Strict Ring Dip B: Handstand Push-ups (2 Sets of Max UB Kipping ) C: Push Press (5 @90/80%) D: Weighted Dip (3 Sets of…

WOD 07/16/18

A2: The Dot Drill A3: Acceleration Wall Drill A4: 400M Run A5: 100M Sprint X 4 Rounds ; rest 1:30 B:12 Minutes of Skill Work- Kipping: RMU/BMU Triple Unders/Pistols C: 5 RFT of: 60M Farmer Carry (2/1.5 Pood) 6 Each D.B. Push…

WOD 07/03/18

A2: 3 RFQ of: 15 Banded Pull Apart 5 Power Snatch (45/35/15#) 5 Hang Snatch (BTK) 10/8 Calorie Ski B: 1 Power Snatch + 1 Hang Snatch (from btk) (1 @75/80/85/90%) Hang Snatch from below the knee. C: Front Squat…

WOD 07/02/18

A2:9 Minute AMRAP of: 10/8 Calorie Ski (8/5) 2 WallWalk 10 Box Jump Step Down (24/20") 10 Ring Row 2 Minutes WU + @80% Sustainable Pace; Rest 90 Seconds B: Push Press (12 Minutes To A 5Rm + 5@90/80/80%) Take 12 Minutes…

WOD 06/26/18

A2: 6 Minute AMRAP of: 100M Ski (5/3) 10 Strict Press (45/35/15#) 100M Row (5/3) 10/8 HRPU 10 Ring Row B: Push Press (12 Minutes To A 5Rm + 5@90/80%) Take 12 Minutes To build to an 5Rm without missing + 5@90/80%; Rest…

WOD 06/25/18

B1: 3 Rounds of: 2-5 Push Jerk 2-5 Power Clean 2-5 Front Squat B2: Complete as much as possible against a 15 Minute Clock- 10-1 Each of: Push Jerk (95/65#) Power Clean Front Squat Notes: Complete 10 each, then 9…

WOD 06/16/18

A2:3 Rounds of: 200M Jog @80% 21 BallSlam (20/15#) 10/7 Pull Up B: Partner WOD 1 (06/16/18)= 24 Minute AMRAP of: 750M Ski (5/3) 20 Each Alternating D.B. Power Snatch (50/35#) 20 Burpees Over D.B. 20 Calorie Air Bike In…

WOD 06/15/18

A2: 2 RFQ of: 15 Banded Face Pull @2121 15 Banded Push Down @2121 5 Jerk (45/35#) 5 Press @2121 12/10 Calorie Row (8/5) B: Pull-ups (1 X 60% + 4 X 50%) C: Split Jerk (12 Minutes To A Challenging Triple) D:…

WOD 06/13/18

A2: Row - 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: 30/30 X 4 Row Assessment B: 718 Long Haul For Time: 100 Double Unders 1600M Row (5/3) 1 Mile Run 3 Mile Bike 1600M Ski (5/3)

WOD 06/12/18

A2: 3 RFQ of: 15 Banded Pull Apart 8 Each D.B. Power Snac 8 Each  Goblet Squat 8 Each Single Leg RDL 15/12 Calorie Row (8/5) B: Power Snatch (12 Minutes To A Challenging Triple + 3@90/80%) C: Front Squat…

WOD 06/11/18

A2: 3 RFQ of: 200M Jog 1 WallWalk 10 HRPU 5 Strict Chin Up 5 Strict Ring Dip B: Push Press (12 Minutes To An 8Rm + 8/8@90%) C: Weighted Dip (12 Minutes To An 8Rm) D: Handstand Push-ups (1 Set…

WOD 06/10/18

A2: 100M Sprint X 1 A3: 4 Rounds of: 10 Seconds Sprint Jog 200M Round 1: Sprint 10 Seconds @85% Somewhat Hard Pace (Not Sustainable)/Continue To Jog 200M @80% Sustainable Pace; Rest 60 Seconds/ Round 2-4: Sprint 10 Seconds…

WOD 06/09/18

A2: 3 Rounds of: 18/15 Calorie Row (10/7); 30 Seconds Rest/ Accumulate 20 Seconds Ring L-Support Hold; 30 Seconds Rest/ 1 WallWalk + 20 Seconds WallFacing Shoulder Taps; 30 Seconds Rest/ B: 3 RFT of: 50 Box Jump Over…

WOD 06/08/18

A2: 3 Rounds of: 1-3 Dip 1 Partial ROM Rope Climb 5-10' 3 Each Alternating Front Racked Lunge 60 Seconds Air Bike B: 30 Minute AMRAP of: 5-10 Strict Dip 1 Rope Climb 10 Each Alternating Front Racked Lunges (95/65#)/ 1.5…

WOD 06/07/18

A2: 2 RFQ of: 15 Banded Face Pull @2121 15 Banded Push Down @2121 5 Jerk (45/35#) 5 Press @2121 12/10 Calorie Row (8/5) B: Pull-ups (1 X 50% + 5 X 40%) **Butterfly or Kipping C: Split Jerk (3 @75/80/85/90) D:…

WOD 06/06/18

A2: 2 RFQ of: 15/12 Calorie Ski (8/5) 15 Banded Pull Apart 5 Power Snatch (45/35#) 5 Snatch Balance B: Power Snatch (3 @75/80/85/90%) C: Front Squat (12 Minutes To An 8Rm + 8/8@90%) D: Deadlift…

WOD 06/05/18

A2: 2 RFQ of: 15/12 Calorie Bike 1 WallWalk 5 Handstand Scap Push Up 5 Each Alternating WallFacing Shoulder Taps 5 Strict Chin Up 5 Strict Dip B: Push Press (12 Minutes To An 8Rm + 8/8@90%) C: Weighted…

WOD 06/04/18

A2: 400M Run A3: 100M Sprint X 4 Rounds B: For Time: 150 Double Unders 80 Air Squat 60 Calorie Row (8/5) 40 Calorie Ski (8/5) 30 Thruster (95/65#) 40 Cal Ski 60 Cal Row 80 Air Squat 150 Double Unders …