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WOD 06/06/19

 A2: 2 RFQ of: 200M Row (5/3) 5 Each D.B. Push Press (HBD) 5 Each Single Arm D.B. Front Squat 5 Each Contralateral Single Leg D.B. RDL . B: Bottoms Up 3 Position Clean + Jerk (1@65/70/70/70/70%) Ground, Above The Knee,…

WOD 06/05/19

A2: 3 RFQ of: 12/10 Calorie Ski (8/5) 10 K.B. Goblet Squat (20/12Kg) 6 Each K.B. Push Press 15 USA K.B. Swing/ 30 Seconds Hollow Hold @ Easy pace with smooth controlled tempos; rest as needed - 6 Minute Cap . B: Power…

WOD 06/04/19

A2: 2 RFQ of: 15/12 Calorie Air Bike 10 Pass Through 5 Prone BTN Snatch Grip Press @2121 5 Snatch Balance @X211 5 Paces Each Leg Duck Walk @2121 5 BTN Snatch Grip Sots Press @2121 **All movements with a PVC . B: 3 Pos…

WOD 06/03/19

A2: 400M Run NFT: Rest 2 Minutes A3: 4 Rounds of: 10 Seconds Sprint Round 1 @85% Somewhat Hard/ Round 2 @90% Hard Pace/ Round 3 @95% Very Hard Pace/ Round 4 @90% Hard Pace; Rest 2 Minutes after each round . B2: AMRAP…

WOD 05/15/19

A2: 400M Run A3: 5 Rounds of: 40 Yard Dash Round 1 @85% Somewhat Hard Pace; rest 1:20 (80 Seconds)/ Round 2 @90% Hard Pace; rest 1:20/ Round 3 @90% Hard Pace; rest 1:20/ Round 4@90% Hard Pace; rest 1:20/ Round 5 @85% Somewhat…

WOD 05/14/19

A2: 3 Rounds of: 7 Thruster (75/45#) 5 Burpees 60M Sprint . B: Low Bar Back Squat (5 @75/3 @85% + 1+@95%) . C1: RFESS aka split squat aka bulgarian (8/8/8/8 Each Leg) Superset with C2. C2: D.B. RFERDL…

WOD 05/13/19

A2: 21/15/9 RFT of: Burpee Pull Up Air Squat **RX+= 20/14# Weight Vest . B: Shoulder Press (5@75/3@85%/1+@95%) . C: EMOM 16 of: Minute 1- 8-15 Ring Dip Minute 2- 8-15 T2B Minute 3- Accumulate Max Distance…

WOD 05/12/19

A2: Air Bike90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A2:5 Rounds of: 10 Seconds Max Calorie Air Bike Sprint Round 1 @85% Somewhat Hard Pace; rest 1:45 (105 seconds) Round 2@90% Hard Pace; rest 1:45 Round 3 @95%…

WOD 05/11/19

A2: Hoover Ball . 6 Minutes Warming Up B:For Time: 10 Devils Press (45/25#X2) 40 Calorie Ski (8/5)/ 20 Devils Press 30 Calorie Ski 20 Devils Press 20 Calorie Ski 10 Devils Press 10 Calorie Ski C: Against…

WOD 05/10/19

A2: 400M Run For Time . B: Every 5 Minutes X 4 Rounds of: 1 Legless Rope Climb (15/10') 4 Power Clean (135/95#) 12/10 Calorie Air Bike 8 HSPU . C: Side Plank (elbow/hand) (Accumulate 2-3 Minutes TUT on each …

WOD 05/09/19

A2: For Time: 200M Run 30 Double Unders 30 BallSlam (20/15#) 30 Double Unders 200M Run . B1: 2 RFQ of: 5 Ring Dip @31X1 20 Second Support Hold 8 Each Single Arm Ring Row Left Arm @21X1 20 Seconds Bent Arm Ring Row…

WOD 05/08/19

A2: 3 RFQ of: 15 Banded Good Morning @2121 15 Seated Banded Hamstrings Curl @2121 10 Goblet Squat (45/25#) 5 Box Jump Step Down (30/24") . B: Low Bar Back Squat (3 @70/80/3+@90%) . C1: RFESS aka split squat aka…

WOD 05/07/19

A2: 400M Run @50-90% Sustainable Pace; Rest 90-120 Seconds A3: 4 Rounds of 40 Yard Dash (4 Rounds for time) Round 1 @85% Somewhat Hard Pace; Rest 90 Seconds/ Round 2 @90% Hard Pace; Rest 90 Seconds/ Round 3 @95%…

WOD 05/06/19

A2: 10/8/6 RFT of: Chest To Bar Pull Up Row Calories (8/5) Burpee Over Erg **RX+ = 20/14# Weighted Vest . B: Shoulder Press (2@70/80/3+90%) . C: 5 RFQ of: 5-10 Dip @21X1 5-10 Chin Up @21X1 5 Prone Hover…

WOD 05/04/19

A2: Tabata Lateral Ball Slam . B: Partner WOD 05/04/19= For Time: 10 WallBall (20#-10'/14#-9') 10 Calorie Ski (8/5) 20 WallBall 20 Calorie Ski 30 WallBall 30 Calorie Ski 40 WallBall 40 Calorie Si 50 WallBall 50 Calorie…

WOD 05/03/19

A2: Row - 90 Seconds at 50-90% Sustainable Pace; Rest 60 Seconds A3: For Time: 150M Row (5/3) 15 Burpee Over Erg 150M Row @95% Very Hard Pace; Rest 3-5 Minutes . B1: 2 RFQ of: 15 Banded Face Pull @2121 15 Banded…

WOD 05/02/19

A2: 2-3 RFQ of: 150M Row (5/3) 10 Paces Backward Banded Monster Walk 10 Banded Squat 30 Seconds Plank . B: Low Bar Back Squat (5@65/75%/5+@85%) 5+@85% (5+=as many reps as possible at this weight @tempo) @21X1; Rest 60-90…

WOD 05/01/19

B1: 5 Minute AMRAP of: 150M Ski (5/3) 5 Each D.B. Hang Power Clean + Shoulder To Overhead (45/25#) . B2: 5 Minute AMRAP of: 150M Ski (5/3) 5 Each D.B. Hang Power Clean + Shoulder To Overhead (45/25#) . C: 4…

WOD 04/30/19

A2: 12/9/6 RFT of: Lateral Bar Burpee Thruster (75/45#) Air Bike Calories . B1: 3 RFQ of: 5 PVC Pass Though 5 BTN Snatch Grip Sots Press 5 Cuban Press 15 Banded Pull Apart 15 Banded Row . B2: Shoulder…

WOD 04/29/19

A2: 400M Run For Time . A3: Acceleration Wall Drill March- 5 Each 1,2 Switch- 5 Each 1,2,3 Switch- 5 Each 10 Second Rapid Fire . A4: Partner Assisted Banded Sprint . B: Every 4 Minutes X 6 Rounds: 50…

WOD 04/28/19

A2: 2 RFQ of: 20 Banded Face Pull @2121 20 Supine Banded Pull Apart @2012 20 Banded OHS @2011 . A2: 2 Rounds of: 5 M.B. Sit Up To Chest Pass (20/14#) 5 OH Toss 3 Broad Jump 15 Seconds Air Bike Sprint . B:…