WOD FRIDAY 4/20/18

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Strength: FIND a 1 rep max Front Squat WOD: Complete as many rounds as possible in 12 mins of: 3 Front Squats Farmers Carry, 70/53 lbs, 100 ft Front Squats should be done at 70-80% of max found today Farmers carry can be done with KB or DB

Power Hour 4/20/18

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Deadlift 3×6 at 65% 1RM Rest as needed between sets. Asst: complete 4 Rounds for time. 1.5 pd KB Power Snatch Right – 6 Reps 1.5 pd KB OH Farmer Carry Right – 20 Yards Burpee – 12 Reps 1.5 pd KB Power Snatch Left – 6 Reps 1.5 pd KB OH Farmer Carry Left […]

WOD 4/19/18

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4 rounds, 1 min per station, of: Wall Ball, 20/14 lbs Kettlebell Sumo Deadlift High-pull, 70/53 lbs Box Jump, 24/20 in Sprinter Sit-up, 20/14 lbs 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. **Each Station […]

WOD Wednesday 4/18/18

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For time: 3 rounds of: 10 Dumbbell Thrusters, 50/35 lbs 8 Bar Muscle-ups — then — 3 rounds of: 15 Dumbbell Thrusters, 50/35 lbs 10 Power Cleans, 135/95 lbs — then — 3 rounds of: 10 Dumbbell Thrusters, 50/35 lbs 12 Burpees ** This WOD has a 20 minute cut off- so scale as necessary- […]

Power Hour 4/16/18

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Squat 3×6 at 65% 1RM Rest as needed between sets. Asst: AMRAP 12 min Prowler Sprint 180/125 (40m-20 down – 20 back) Plate Pinch Carry 45/25 (20m) Plate Russian Twists 45/25 (30 total) ** If it s raining sub the Prowler Push with 8 cal assault bike

Endurance WOD 4/15/18

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Amrap x7 mins 100m shuttle run (50×2) 10 air squats 5 burpees -Rest 4 mins- Amrap x7 mins 5 KB Swings 70/53 25 double unders 5 burpee box jump overs 24/20″ -Rest 4 mins- Amrap x7 mins 12/10 cal row 5 push ups 10 sit ups ** start at different amraps and rotate after the […]