WOD Thursday 8/8/19

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** SKILL – Rope Climb Technique- please bring shoes that wont burn up on the rope as well as shin protection! “Hip Hop” For time: Run, 1 mi 50 Double Unders 50 AbMat Sit-ups 40 Double Unders 40 AbMat Sit-ups 30 Double Unders 30 AbMat Sit-ups 20 Double Unders 20 AbMat Sit-ups 10 Double Unders […]

WOD Wednesday 8/7/19

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Lifting: Deadlift 6-4-2 *use the heaviest weight possible for each set. WOD “Optimus Prime” Complete as many rounds as possible in 7 mins of: Wall Ball, 20/14 lbs ** EMOM do 5 Deadlifts @ 225/155 GENERAL Two part day with a deadlift focus We’ll start by building to heavy sets of 6-4-2 before completing a […]

WOD Tuesday 8-6-19

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“Monkey Business” 4 rounds for time of: Run, 400 m 20 Single Dumbbell Hang Clean & Jerks, 50/35 lbs 15 Pull-ups GENERAL One part mono-structural, weightlifting, and gymnastics in this balanced triplet workout Looking for distance, weights, and variations that enable athletes to complete this workout in the 16-24 minute range DUMBBELL HANG CLEAN & […]

WOD Monday 8/5/19

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Lifting: Find a heavy snatch complex of: 1 Power Snatch+2 OHS+1 squat snatch WOD: “Rocket Power” For time: 21 Lateral Burpee Over Bars 21 Power Snatches, 115/85 lbs 15 Lateral Burpee Over Bars 15 Overhead Squats, 115/85 lbs 9 Lateral Burpee Over Bars 9 Squat Snatches, 115/85 lbs GENERAL Snatch focused two-part workout Focusing on […]

WOD Friday 8/2/19

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“Cool Whip” For time: 3 rounds of: 21/15 Row Calories 75 Double Unders — then — 3 rounds of: 20 Dumbbell Snatches, 53/35 lbs 12 Lateral Burpee Over Dumbbells GENERAL Completing two simple three-round couplets with no rest between Athletes will complete all three rounds of the row and rope before moving onto the dumbbell […]