Power Hour 9/19/18

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Bench Press (2 Board) 15×3 at 70% 1RM Rest as needed between sets. Use 60-70% of your 1 rm bench press *remember to focus on speed in your reps!! Asst: 4×10 bb row 10×4 strict pull ups 4×20 banded tris 100 hammer curls (50 each arm

WOD Wednesday 9/19/18

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“Slot Machine” Teams of 3 AMRAP 7: 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/115) rest 3 minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) Ideally pairing teams up who […]

WOD Tuesday 9/18/18

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“Helen Kelly” For Time: 1 Round Of Kelly 400m run 30 box jumps 24/20 30 wall balls 20/14 2 Rounds Of Helen 400m run 21 kettlebell swings 53/35 12 pull ups 1 Round Of Kelly 400m run 30box jumps 30 wall balls  

Power Hour 9/14/18

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Back Squat (3 sec pause at bottom) 15×2 at 60% 1RM Rest as needed between sets. asst: 3 rounds 1 min russin kb swings 1 min plank 1 min weighted step ups 1 min leg raises   *round 2 is :45 seconds of each movement * round 3 is :30 seconds of each movement rest […]

Wod Thursday 9/13/18

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“Fight Back” 5 rounds, 1 min per station, of: Kettlebell Swing, 53/35 lbs Reverse Lunge Assault Bike Calories Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.