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WOD 06/03/18

A2: Air Bike - 3 Minutes @50-90% Sustainable Pace; Rest 2 Minutes A3: Air Bike 10 Seconds Sprint X 4 Rounds (4 Rounds for calories) B1: 2 RFQ of: 5 Deadlift @3221 (45/35#) 5 Power Clean 5 Each Leg Alternating Front Racked Lunges @2121 5…

WOD 06/02/18

  B: Metcon (Time) Partner WOD 1 (06/02/18)= 7 RFT of: 7 Burpee Box Jump Over (24/20")/ 7 Each Alternating D.B. Power Snatch (50/35#)/ 12/10 Calorie Ski (8/5) @90% Hard But Sustainable Pace/In teams…

WOD 05/31/18

A2: 3 RFQ of: 3 Each D.B. Power Snatch + Windmill @2121 (50/35#) 5 Each D.B. Single Arm Front Squat 5 Each Goblet Step Up @2121 (20/18") B: Power Snatch (3@60-70% EMOM X 9 Minutes) C: Front Squat (12 Minutes To…

WOD 05/30/18

A2: 3 RFQ of: 200M Ski 1 Kick Up To Negative (5 Seconds Down) 5 Clapping or 10 HRPU 8 Each Single Arm Ring Row 5 Strict Ring Dip @32X2 3 Minutes To set up + @80% Sustainable Pace; Rest 90 Seconds B: Push Press (12 Minutes…

WOD 05/29/18

A2: For Time: 50 Each Leg Alternating Walking Lunges B: 2K Ski For Time - **Against A 10 Minute Clock C: 2k Row Max Effort 2k Row **Against A 10 Minute Clock

WOD 05/27/18

A2: Jog - 200M @50-80%; Rest 60 Seconds A3: Air Bike - 90 Seconds @50-80% Sustainable Pace; Rest 90 Seconds A4: 3 Rounds of: 8 Seconds Bike Sprint @100% Very Very Hard Pace (Not Sustainable)/ 800M Jog @50-80% between…

WOD 05/26/18

B: 3 Rounds of: 60 Seconds Max Calories Air Bike 90 Seconds Max Rounds of: 5 WallBall (20#-10'/14#-9') 15 Air Squat In teams of 2/Partner A will complete max cal bike/Partner B will begin max cal as soon as A is…

WOD 05/25/18

A2: For Quality- 20 Banded Pull Apart 30 Seconds Max Reps Strict Chin Up 15 Strict Press (45/35#) 18/15 Calorie Ski or Row (8/5) B: Pull-ups (4 Rounds of Max UB) **Practice Butterfly, Kipping or Strict depending…

WOD 05/23/18

A2: 3 RFQ of: 60M Jog 30 Seconds Single Unders 1-3 Push Up 3-5 Air Squat 150M Row (5/3) B1: With a continuously running clock. B1= From 0-15 Minutes AMRAP of: 800M Run 50 Double Unders + B2= From 15-30 Minutes…

WOD 05/22/18

A2: 3 RFQ of: 200M Jog 1 WallWalk 10 HRPU 15 Ring Row 5 Strict Ring Dip B: Handstand Push-ups (2 Sets of Max UB Kipping Handstand Push Ups) C: Weighted Dip (12 Minutes To An 8Rm)   D:…

WOD 05/21/18

A2: Air Bike - 90 Seconds @ 50-90% Sustainable Pace; Rest 2 Minutes A3: 3 Attempts at 20 Seconds Max Calorie Air Bike Sprint Each Round @ or near 100% Hardest Possible Pace; Rest/Stretch/Walk 2 Minutes Exactly between efforts B: 5…

WOD 05/17/18

A2: 3 RFQ of: 1 WallWalk 1 Handstand Negative (3 Seconds Down) 3-8 Knees To Elbows 3 Hang Power Snatch (45/35#) 45 Seconds Air Bike B: Power Snatch - 5 Minutes To A Challenging Triple C2: 20 Minute AMRAP…

WOD 05/13/18

A2: 2K Partner Row (Time) In teams of 2/Only 1 partner working at a time/Switch every 200M A3: 4 RFQ of: 8 Goblet Squat @22X1 (50/35#);30 Seconds Rest 5 Each Half Get Up @2121; 30 Seconds Rest 10 Ring Row @2112; Rest 30 Seconds B: For…

WOD 05/12/18

A2: 3 RFQ of: 15 USSR K.B. Swing (HBD); 30 Seconds Rest 8-10 Diamond Push Up; 30 Seconds Rest 30 Seconds Double Unders Practice; 30 Seconds Rest B: Deadlift (7 Minutes To A Challenging Triple) This is not a max out.…

WOD 05/11/18

A2: 3 RFQ of: 200M Ski (5/3) 5 Each D.B. Push Press 5 Goblet Squat 10 Banded FacePull (31X2) B: Hang Power Snatch + Overhead Squat (2+3 @75 + 2+3 @85 + 2+3 @90%) C: Back Squat (12 @90/80/70%) D: For…

WOD 05/10/18

A2: 5 Minute AMRAP of: 45 Seconds Max Reps Double Unders 3-5 Kipping HSPU 3-5 Kipping C2B Pull Up B1: Shoulder Press (12/12 @90%) Superset with B2 B2: Weighted Pull-ups (1 @90/80%) C: Ring…

WOD 05/09/18

A2:5 Minute AMRAP of: 5 Goblet Squat (24/16Kg) 10 Ring Row 15 USSR K.B. Swing B: 5 Rounds of- For Time: 8 Each Alternating Jumping Lunges 21 Air Squat 400M Run Rest 1:1

WOD 05/08/18

A2:4 RFQ of: 5 Each Single Arm Suitcase Deadlift @3121 (HBD)/ 5 Each Goblet Squat @2121/ 5 Each Single Arm Power Clean + Push Jerk/ 200M Row (5/3) B: Power Clean (3@75 =2@85 = 1/1/1 @90%) C1: Sumo Deadlift (12/12…

WOD 05/06/18

A2: 6 Minute AMRAP of: 10 BallSlam 9 Thruster (45/35#) 8 Calorie Row B1: 3 RFQ of: 3 Power Snatch (45/35#) 3 Snatch Balance 3 Each Alternating Overhead Lunges @2121/ 10 Banded Face Pull @2122 B2: Hang…

WOD 05/05/18

A2: 10-15 Minutes of: Skill Work= Kipping: RMU/BMU Triple Unders/Pistols @50% Easy Pace Use this time constructively, choose your biggest weakness and work on it. Remember to go nice and easy focusing on developing proficiency. RMU= https://www.youtube.com/watch?v=wibT6pI5qLM BMU= https://www.youtube.com/watch?v=xgQtX16j8NQ Triple…

WOD 05/03/18

A2: 5 Minute AMRAP of: 5 Ring Row 10 K2E 15 K.B. BTN Good Morning (16/12Kg) B: 6 Rounds of- For Time: 8 Box Jump Step Down (20/18") 21 Total Steps Walking Lunges 45 Seconds Hand Plank 400M Ski (5/3); Rest 1:1 **If…