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WOD 01/30/19

A2:3 RFQ of: 1 Pull Up 5 Scap Pull Up 5 Kipping Swing 5 Calories Air Bike B: 3 Rounds of: 3-7 Ring Muscle Up 12/10 Calorie Air Bike C: Handstand Walk (4 Rounds of Max Unbroken) D: Half Racked…

WOD 01/29/19

A2:3 RFQ of: 15 USA K.B. Swing (20/12Kg) 10 Goblet Squat 15/12 Calorie Ski (8/5) 30 Seconds Prone Flutter Kicks B: Hang Power Snatch (3 RM + 3/3@90%) C: Overhead Squat (5 RM + 5/5 @90%) D:…

WOD 01/28/19

A2: 6 Minutes AMRAP of: 5 Strict Press (45/35/15#) @2020 5/3 Strict Chin Up @2020 12/10 Calorie Ski (8/5) B: BTN Jerk (10-12 Minutes To a heavy single + 1@85/90%) C: Weighted Pull-ups (5-8 Minutes To a heavy…

WOD 01/26/19

A: MB Tic Tac Toe B: Partner Winter Helen= 3 RFT Each of: 500M Ski (5/3) 21 USA K.B. Swing (24/16Kg) 12 Pull Ups In teams of 2/While Partner A Ski's 500M, Partner B will Complete 21 KBS/12 Pull Up/When…

WOD 01/25/19

A2: Handstand Walk (6 Minutes Accumulate Max TUT/Distance) B1: Against A 3 Minute Clock: 30 T2B Max Reps Ground To Overhead (95/65#) B2: 2K Ski C1: Against A 3 Minute Clock: 12 G2OH (135/95#)/ Max…

WOD 01/24/19

A2: 3 RFQ of: 1 Minute Ski Calories (8/5) 1 WallWalk 5 Scap Push Up 5 Each Alternating Handstand Hip Taps 1 Handstand Negative @5 Seconds down 1 Strict Pull Up 5 Scap Pull Up 5 Each Alternating Hanging Hip Taps B:…

WOD 01/23/19

B1: 60 Seconds Max Reps Thruster  (75/45#) B2: Handstand Walk (7 Minutes Max TUT) B3:60 Seconds Max Reps Thruster  (75/45#) B4: Triple Unders (AMRAP - Reps) B5: 60 Seconds Max Reps Thruster  (75/45#) C: 4…

WOD 01/22/19

A2: 3 RFQ of: 15 USA K.B. Swing (20/12Kg) 10 Goblet Squat 15/12 Calorie Ski (8/5) 30 Seconds Prone Flutter Kicks B: Hang Power Snatch (3/3 @90%) C: Overhead Squat (5/5 @90%) D: Back Squat (8/8…

WOD 12/17/18

A2: 5 Minute AMRAP of: 150M Row (5/3) 12 Goblet Thruster (24/16Kg) 12 USA K.B. Swing C: Back Squat (Build to a heavy 8 + 8/8@90%) 12 Minutes To A Heavy set of 8 Reps @22X1 + 8/8@90%; Rest 90-120 Seconds between…

WOD 12/16/18

A2: 6 Minute AMRAP of: 12/10 Calorie Ski (8/5) 5 Each Single Arm D.B. Power Snatch (45/25#) 5 Each Single Arm D.B. Push Press 20' Single Arm Waiter Walk Left 20' Single Arm Waiter Walk Right B: Snatch Push Press (8 Minutes…

WOD 12/15/18

A2: 2 Rounds of: 200M Jog 12 Burpees B:7 RFT of: 8 Each S.A. D.B. Push Press (45/25#) 250M Row (5/3)/ 15 Ab Mat Sit up/ 45 Seconds Plank C: 4 RFT of: 200M Run 12 Thruster (75/45#) 8 Synchro Bar Facing…

WOD 12/14/18

A2: 3 RFQ of: 15/12 Calorie Ski (8/5) 1 WallWalk 5 Wall Facing Scap Handstand Push Up 5 Each Wall Facing Shoulder Taps 5 Each Lateral Box Step Up (30/24") 5 Each Pistol Negative B: EMOM 10 of: Minute 1=6 HSPU/6…

WOD 12/13/18

A2: 3 Rounds of: 150M Row (5/3) 3 Scap Pull Up 3 Kipping Swing 3 Chin Up 10 Second Active Hang B: EMOM 10 of: Minute 1=1-2 Bar Muscle Up 3-4 C2B Pull Up 5-8 Pull Up Minute 2=10/8 Calorie Row (8/5) C2: For…

WOD 12/12/18

A2: 6 Minute AMRAP of: 30' Walking Lunges 21 Double Unders 5 Burpees Broad Jump 5/3 Strict Chin Up B: Push Press (12 Minutes To A Heavy 8 + 8/8@90%) C: Hang Power Clean (Heavy Triple + 3/3@90%) D:…

WOD 12/11/18

A2: AMRAP 5 of: 10/8 Calorie Air Bike 10 Air Squat 5 Each Alternating Lunges 5 Deck Squat B: Hang Power Snatch (12 Minutes To A Heavy Triple + 3/3@90%) Quickly build to a heavy triple from above the knee + 3/3@90%;…

12/10/18

A2: Ski - 2 Minutes @50-90% Sustainable Pace; Rest 60 Seconds B: 2 Minutes Max Rounds of: 8 BallSlam (20/15#) 4 Each Alternating D.B. Power Snatch (50/35#) C: 5 Minute AMRAP of: 12 M.B. Clean (20#/14#) 18/15…

WOD 12/09/18

A2:3 Rounds of: 30 Seconds Max Reps Double Unders 15 Banded Row @2121 10 Goblet Squat @21X1 (24/16Kg) 10 USSR K.B. Swing B: Snatch Push Press (8 Minutes To A Heavy 5 + 5/5@90%) Snatch Grip Push Press (BTN)= C:…

WOD 12/08/18

A2: 6 Minute AMRAP of: 20 Seconds Max Reps Jingle Jangles 5 No Jump Burpee 5 WallBall (20#/14#-Max Height) 5 Deck Squat B2: Partner WOD 12/08/18= 5 RFT of: 7 Front Squat (155/115#) 14 C2B Pull Up 21 Calorie…

WOD 12/07/18

A2: 3 RFQ of: 150M Row (5/3) 15 Banded Pull Apart @2121 10 RNT OHS @2121 5 Power Snatch (45/35#) 5 Kang Squat @3131 B: Muscle Snatch (8-12 Minutes To A Heavy 5 + 5@90%) Build up heavy without missing + 5 @90%; Rest…

WOD 12/06/18

A2: Metcon (3 Rounds for reps) 3 RFQ of: 15/12 Calorie Ski (8/5)/ 1 WallWalk/ 5 Wall Facing Scap Handstand Push Up/ 5 Each Wall Facing Shoulder Taps/ 5 Each Lateral Box Step Up (30/24")/ 5 Each Pistol Negative B: Handstand…

12/03/18

A2: 3 Rounds of: 45 Seconds Ski Distance (5/3) 3 Snatch Pull (45/35#) 3 BTK HP Sn 5 Kang Squat 30 Seconds Ring FLR B: Hang Power Snatch (12 Minutes To A Heavy Triple + 3/3@90%) **From Below The Knee C:…