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WOD 03/23/19

A2: 800M Indigenous Peoples Run - #10 MB . B: Push Jerk (3/3/3/3 @85%). . C: 10 Minutes of Skill Work- Kipping: RMU/BMU Triple Unders/Pistols Use this time constructively,…

WOD 03/22/19

A2: 3 RFQ of: 60 Seconds Light Row (8/5) 3 D.B. Shoulder Press (HBDX2) 3 D.B. Front Squat 3 D.B. Thruster 5 D.B. Deadlift . B1: 4 Rounds of: 5-7 WallBall (20#-10'/14#-9') 5-7…

WOD 03/21/19

A2: 3 RFQ of: 10 PVC Pass Through 15 Banded Pull Apart 20 Banded Good Morning . A3: For Time: 250M Row 30 BallSlam (20/15#) . B1: 2 RFQ of: 3 Hang Snatch Pull 3 Hang Muscle…

WOD 03/20/19

A2: 50 Calorie Air Bike For Time . B : Push Press (3/3 @75% + 2/2/2/2@85%) . C: Weighted Pull-ups (2/2/2/2 AHAP) . D: Weighted Dip (2/2/2/2 AHAP ) . E: EMOM…

WOD 03/19/19

A2: 3 RFQ of: 10 Calorie Ski (8/5)/ 5 Clean Pull (45/35#)/ 5 Muscle Clean/ 5 Front Squat . B: Hang Clean (3@65/70/75 + 2@80/85/85/85%) . C: Bottoms Up Front Squat  (6 X 3 @75-85%) **Concentric…

WOD 03/18/19

A2: Against A 3 Minute Clock: 20 D.B. Thruster (HBD)/ Max BallSlam (20/15#) in time remaining. . A3: 2 RFQ of: 5 Each Alternating Clean Grip OH Lunge 5 Squat Jerk 5 Kang Squat . B: 10-15…

WOD 03/16/19

A2: 800M Indigenous Peoples Run **10# M.B. .. B: 10 Minutes of Skill Work- Kipping: RMU/BMU Triple Unders/Pistols . C: Push Jerk (3/3/3/3/3/3 @80%) .. D: Against a 10 Minute Clock: 100 Calorie…

WOD 03/14/19

A2: 2 RFQ of: 10 Banded Face Pull @21X2/ 10 Banded Pull Apart @21X2/ 10 Banded Row @21X2/ 20 Tuck up @1111/ 60 Seconds Plank . A3: 3 RFT of: 12 WallBall (20#-10'/14#-9') 200M Row (3/1) . B: Thruster (12 Minutes…

WOD 03/13/19

A2: Ski - 3 Minutes @90% Hard But Sustainable Pace; Rest 60 Seconds . B: Push Press (1 @80% Every 45 Seconds X 12 Rounds) . C: Weighted Pull-ups (3,2,1,3,2,1) . D: Weighted Dip (3,2,1,3,2,1) . E: Against…

WOD 03/12/19

A2: 3 RFQ of: 5 K.B. Deadlift @3111 (24/16Kg) 10 Goblet Squat @2211 15 USSR K.B. Swing 20/30 Seconds L-Hang . B: 3 Position Clean (top down) (1/1/1/1/1/1 @70-80%) . C: Paused Front Squat (3 @70-80% + 3 Box Jumps…

WOD 03/11/19

A2: 3 RFQ of: 1 WallWalk 10 Each Handstand Shoulder Tap 5 Each Single Arm Ring Row 5 Each Alternating Jumping Lunges . B: Handstand Walk (Max Distance) C: EMOM 30 of: Minute 1-15/12 Calorie Ski (8/5)/ Minute…

WOD 03/09/19

A2: Partner WU=7 Minutes Max Calorie Air Bike In tems of 2 with only 1 partner working at a time accumulate max calories switching every 5 calories. . B: Push Jerk (3/3/3/3 @75%) . C: Partner WOD For Time: 400M…

WOD 03/07/19

A2: 3 RFQ of: 20 Banded Pull Apart @2121/ 20 Banded Face Pull @2121/ 5 Reps Left Hollow Arch Roll/ 5 Reps Right Hollow Arch Roll/ 30 Seconds Hollow Hold/ 30 Seconds Superman Hold . B: 20 Minute AMRAP of: 60M Farmer…

WOD 03/06/19

A3: 5 Minute AMRAP of: 5 Strict Pull Up/ 10 Honest Push Up/ 15 Air Squat . B: Push Press (2 @ 75% EMOM X 9 Minutes) . C1: Weighted Pull-ups (5/5/5/5) C2: Weighted Dip (5/5/5/5) Superset with C1 . D: EMOM…

WOD 03/05/19

A2: 3 RFQ of: 10 Paces Left/Right Lateral Monster Walk/ 10 Paces Forward/Backward Monster Walk/ 10 Banded Squat @3211/ 15 Banded K.B. Swing (20/12Kg + 1/2->1/4" band) . B: 3 position power clean (5 Sets of 1 Each PC/HPC/HPC) . C:…

WOD 03/04/19

A2: 3 Rounds of: 5 Ring Row 3212/ 5 Strict Dip @31X1/ 10 Each Alternating Box Step Ups . B: 5 RFQ of: 2 Each TGU (24/16Kg) 5-10 Chin Up @21X1 9 Each Alternating Pistol @21X1 . C: For Time: 1K Ski 1K…

WOD 03/02/19

A2: 3 Minute AMRAP of: 10 BallSlam (20/15#) 5 Ring Row . A3: 5 Minute AMRAP of: 3 Chin Up @2011 3 Inch Worm 5 Strict T2B @20X1 5 Each D.B. Power Snatch (50/35#) . B: Push Jerk (10-12 Minutes To A Challenging…

WOD 02/28/19

A2: 3 RFQ of: 5 D.B. Push Press (HBD)/ 5 D.B. Front Squat/ 5 D.B. Thruster/ 12/10 Calorie Ski (8/5) . A3: Segmented Karen (3 Rounds for reps) 3 Rounds of- Against a 90 Second Clock: 50 WallBall (20#-10'/14#-9') . C1:…

WOD 02/27/19

B: Against A 3 Minute Clock: 100 Double Unders/ . C: EMOM 8 of: Minute 1- 45 Seconds Max Alternating Pistol/ Minute 2- 45 Seconds Max WallWalk . D: Against A 3 Minute Clock: 100 Double Unders Max…

WOD 02/25/19

A2: Air Bike 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: 2 Rounds of: 20 Seconds Bike Sprint @95% Very Hard Pace (Not Sustainable) Rest; 1:40 between rounds .. B1: 3 RFQ of: 5 Ring Row (3212)/ 5 Push…

WOD 02/23/19

A2: Funnel Tag: 6 Minutes Warming Up and having some fun. A3: 3 RFQ of: 15 Banded Face Pull @2121 8 D.B. Goblet Squat (HBD) @2211 6 Each D.B. Power Snatch 100M Jog .. B:Partner WOD 30 Minute AMRAP of: 400M Run 30…