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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…

WOD 09/22/18

B: Partner WOD 5 RFT of: 400M Run 20 Burpees 2 Rope Climb 75 Air Squat In teams of 2/Run together/Partition burpee, rope climb, air squat as needed/Score= Total time to complete 5 rounds C: Partner…

WOD 09/20/18

A2: 6 Minute AMRAP of: 200M Jog 10 OHS (45/35/15#) 10 Ring Row B: Snatch High Pull + Power Snatch + OHS - 1/1/1/1/1@65-70% C: Power Clean + Front Racked Lunge - 2+3 X 5 @65-70% D1: Air Bike - 90…

WOD 09/21/18

A2: 6 Minute AMRAP of: 3 Each D.B. Hang Power Snatch (45/25#) 5 Each Single Arm D.B. Thruster 3 Strict Chin Up/ 10/8 Calorie Row (8/5) B: 2 Power Jerk + 1 Jerk (2 + 1 X 8 @65-70%) C: Shoulder Press (4 EMOM X…

WOD 09/18/18

A2: 5 Minutes of: 30 Seconds Ski Meters (5/3) 15 Banded Pull Apart/ 5 Snatch Balance/ 5 Front Squat B: Snatch High Pull + Power Snatch + OHS (12 Minutes To Max The Complex) C: Power Clean…

WOD 09/17/18

A2: 6 Minute AMRAP of: 10/8 Calorie Air Bike 5 WallBall (20#-10'/14#-9') 5 Each Alternating Walking Lunges B:3 RFT of: 20/18 Calorie Air Bike 12 Push Press (115/75#) 12 Each Alternating Front…

WOD 09/16/18

A2: 9 Minute AMRAP of: 10 Each Alternating Walking Lunges/ 10 Ring Row 10 Push Up 10 Air Squat/ 10 Calorie Air Bike B: Squat Clean Thruster (8 Minutes To A Tuff Single) C:3 Rounds…

WOD 09/15/18

A2: 3 RFQ of: 12 USA KB Swing (24/16Kg) 9 BallSlam (20/15#) 3 WallWalk 150M Row (8/5) 6 Ring Row B:Partner WOD 09/15/18= AMRAP 30 of: 50 D.B. Snatch (50/35#) 40 K2E 30 Burpees 20 Calorie Row…

WOD 09/14/18

A2:3 Rounds of: 100M Ski (5/3)/ 200M Jog/ 30 Seconds Max Reps Seated Banded Row B: Snatch Pull + Snatch + OHS  (1 @55/60/65/65/65/70%) C: 2 Power Clean + 1 Hang Clean (BTK) (1 EMOM…

WOD 09/13/18

A2: 3 RFQ of: 10/8 Calorie Air Bike 15 Banded Face Pull 10 HRPU 5/3 Strict Chin Up 5/3 Strict Ring Dip B: Chest-To-Bar Pull-ups (2 X Max UB) Superset with C2 C2:…

WOD 09/12/18

A2: Jog 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: Max Effort 400m Run B: 3 RFT of: 50 Double Unders 20 HRPU .6 Air Bike C1: 3 Rounds of: 2-5 Ring Dip 5 Double…

WOD 09/11/18

A2: 6 Minute AMRAP of: 12/10 Calorie Ski (8/5) 3 Power Jerk 3 Split Jerk 3 Shoulder Press 5 Each Single Arm Ring Row B: 1 Power Jerk + 2 Jerk (12 Minutes To Max The Complex) C: Shoulder…

WOD 09/10/18

A2: 3 RFQ of: 12/10 Calorie Row (8/5) 3 Snatch Pull 3 Snatch 3 OHS @22X1 3 Power Clean 3 Hang Clean (BTK) B: Snatch Pull + Snatch + OHS  (12 Minutes To Max The Complex) 3 Minutes WU + 1 Snatch Pull + 2 Snatch + 3…

WOD 09/09/18

A3: 400M Run @80-90% Sustainable Pace; rest 90 Seconds A4: 4 Rounds- 3 Burpee (AFAP) 40 Yard Dash @85-90% Hard Pace (Not Sustainable); Rest 1:40 Between Rounds B: Split Jerk (5 EMOM X 6 Minutes Building) C:…

WOD 09/08/18

A: 2400m Row For Calories Team of 3 - 1 partner Rows/ 2 partners hold a Deadlift - 250lbs; Partition as needed Rowing only happens when the barbell is off the ground. 3 Rounds…

WOD 09/07/18

A2: 5 Minute AMRAP of: 30 Single Unders 5 Kipping Swing 20 Seconds Active Hang 20 Seconds Handstand Hold 15 USSR K.B. Swing (24/12Kg) B: Snatch Pull + Power Snatch + Hang Snatch-  1 EMOM X 12 C: 2 Power Clean…

WOD 09/06/18

A2:6 Minute AMRAP of: 30 Seconds Max Double Unders 3 Split Jerk 3 Shoulder Press 9 Bent Over Row 20 Seconds Active Hang B: 1 BTN Jerk + 1 Jerk (12 Minutes To Max The Complex) 12 Minutes To a challenging single for…

WOD 09/05/18

A2: 5 Minute AMRAP of: 1 WallWalk 5 HRPU 10 Feet Elevated Ring Row (18/12" Box)/ 5/3 Strict Chin Up/ 10 Calorie Ski (8/5) B1: Deficit Handstand Push-ups (3 X 80%) Superset with B2 B2: Muscle-ups (3…