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WOD 10/16/18

A2: 3 RFQ of: 60M Jog 25' Single Arm K.B. Front Racked Carry Left (20/12Kg)/ 25' Single Arm K.B. Front Racked Carry Right/ 1 WallWalk B1: 4 RFQ of: 2 Each Alternating D.B. Power Snatch 2 Each D.B. HPC + S2Oh 1-2 Dip 30M…

WOD 10/15/18

A2: 6 Minute AMRAP of: 45 Seconds Single Unders 5 Each K.B. HP Snatch (HBD) 5 Each K.B. HP Clean 5 Each Single Arm Front Squat 20' Crab Walk A3: 2 Rounds of: 3 Panda Pull (45/35/15#/PVC) 3 Muscle Snatch 3 Snatch…

WOD 10/14/18

A2: 6 Minutes of: 150M Row (5/3) 5 Cuban Press @2121 (35/15#) 5 BTN Snatch Grip Sots Press @2121 1 Controlled Skin The Cat @2121 30' Crab Walk B: BTN Jerk + Jerk (1 + 2 @80% EMOM X 8 Minutes) C: Push Press…

WOD 10/13/18

A2: M.B. Hot Potato Game B:Partner WOD 20 Minute AMRAP of: 800M Run 50 Box Jump (24/20") 50 D.B. Push Press (50/35#) C: 4 RFT of: 15 T2B @10X1 15 Each Lateral Ball Slam @10X0 (20/15#) 30 Seconds Hollow…

WOD 10/12/18

A2: Every 2 Minutes X 3 Rounds of: 10 Seconds Max Reps M.B. Squat Jumps (20/14#) 200M Run A3: 2 Rounds of: 45 Seconds Skip Rope 10 Ring Row @21X2 3 Back Squat @21X1 (45/35/15#) 3 Front Squat @21X1 3 Hang Power Snatch…

WOD 10/11/18

A3: 3 RFQ of: 5 Deck Squat 5 Each Alternating Jumping Lunges 3 Strict Chin Up 5 Scap Pull Up 3 Kipping Swing 1 WallWalk 5 Each Alternating Handstand Hip Taps 1 Handstand Negative @3 Seconds Down B: Bar Muscle-ups (6…

WOD 10/10/18

A2:3 RFQ of: 100M Ski 3 BTN Jerk (45/35/5#) 3 Split Jerk 3 Push Press 3 Push Jerk 30 Seconds Max Chin Up B: BTN Jerk + Jerk (12 Minutes To Max 1 + 2) C: Push Press + Push Jerk (power jerk) (12 Minutes To Max…

WOD 10/09/18

A2:2 Rounds of: 60 Seconds Max Reps Double Unders; Rest 60 Second each round A3: 6 Minutes of: 10 Ring Row 20 Seconds Ring Row Hold 5 PVC Dislocate 5 PVC OHS @2211 3 Snatch Balance @X111 5 BTN Snatch Grip…

WOD 10/08/18

A2: 3 RFQ of: 3 Each Single Leg Candlestick 5 Pike Push Up 5 WallBall (20/14#-Max Height) 10 Seconds Each Single Leg FLR On Rings A3: 2 Rounds of: 5 Each Front Racked Reverse Lunge (HBD) 50' Front Racked Carry 5…

WOD 10/04/18

A2: 6 Minutes of: 100M Ski (5/3) 15 Banded Row @2121 3 Hang Power Snatch (45/35/15#) 3 OHS @31X1 B: Snatch Pull + Power Snatch + Hang Snatch (Mid Thigh) (1 Each @75% EMOM X 8 Minutes) C: Clean Pull + Hang…

WOD 10/03/18

A2: 6 Minutes of: 30 Seconds Max Reps Single Unders 1 WallWalk 5 Scap Push Up 5 D.B. Singe Arm Push Press (HBD) 5 Kipping Pull Up B: Behind The Neck Jerk - Build To A Challenging Triple **From The Rack C:…

WOD 10/02/18

A2: Air Bike - 3 Minutes @90% Hard But Sustainable Pace; Rest 90 Seconds A3: 5 Minutes of: 150M Row (5/3) 5 Each Single Arm Ring Ring Row @21X2 3 High Hang Power Snatch (45/35/15#) 3 Snatch Balance (Hold last rep in the hole…

WOD 10/01/18

A2: 2 Rounds of: 50' Crab Walk 30 Seconds Reverse Plank 20 Seconds Dip Support Hold 10 Deck Squat A3: 3 RFQ of: 6 Each Left Arm K.B. Front Racked Lunge (HBD) 6 Each Right Arm K.B. Front Racked Lunge 100' M.B.…

WOD 09/30/18

A2: 3 RFQ of: 30 Single Unders 5 Cuban Press @2121 5 Bent Over Row @2112 20 Seconds Ring FLR 20 Banded Pull Apart @2121 B: Push Jerk (5X5 @70%) C: Push Press (5 @70% EMOM X 6 Minutes) D: 4…

WOD 09/29/18

A:Partner WOD 1 6 RFT of: 4 Each Alternating D.B. Power Snatch(50/35#) 6 Each Single Arm D.B. Push Press 8 Goblet Squat 10 Calorie Air Bike B: Partner WOD 2 16 Minute AMRAP of: 5 D.B. Man Makers (HBD) 10 Calorie…

WOD 09/28/18

A2: 2 RFQ of: 15 Banded Face Pull 5 Kipping Swing 3 Kipping C2B 20 Second Active Hang 3 Kipping Dip 10 Seconds Support Hold B: Bar Muscle-ups (2 Sets of Max UB Reps) 2 Sets of Max UB Reps @10X1; 60-120 Seconds rest between sets C1: 3…

WOD 09/27/18

A2:  For Quality 200M Jog 3 Hang Snatch 3 Power Clean 5 Each Single Arm Ring Row B: Hang Power Snatch + Overhead Squat (2 + 3 @70% EMOM X 6 Minutes) C: Hang Power Clean (6 @70% EMOM…

WOD 09/26/18

B2:  For Time: 21 T2B 15 Each Alternating Pistol 1K Row (5/3) 15 T2B 12 Each Alternating Pistol 750M Row 9 T2B 9 Each Alternating Pistol 500M Row C: For Time: 2 Legless Rope Climb (15/12') 200'…

WOD 09/25/18

A2:  3 RFQ of: 10/8 Calorie Ski 1 WallWalk 5 HRPU 5 Ring Dip 5 Sots Press (45/35/15#) 5 Push Jerk B: Push Jerk - Build To A Challenging Triple C: Push Press - Build To A Challenging…

WOD 09/24/18

A2: 500M Row For time A3: 2 RFQ of: 20 Banded Face Pull @2121 20 Banded Pull Apart @2121 20 Banded Row @2121 5 HP Snatch (45/35/15#) 5 OHS @22X1 5 HP Clean 5 FS @33X1 B: Hang Power…

WOD 09/23/18

A2: 3 RFQ of: 30 Single Unders 5 Each Lateral Box Step Up (30/24") 5-10 USSR K.B. Swing (24/16Kg) 10' Sled Push (empty sled) B: 5 Rounds of: 450M Ski (5/3) 5 Each Alternating…