WOD Thursday 7/19/18

Posted on Posted in WOD

“Pump House” 15-12-9-6-3 reps, for time of: Strict Ring Dip Strict Pull-up Run, 200 m ** Run 200m after each round Pull ups should be a movement that you can get at least 7+ repetitions of each unbroken when fresh. While going strict on the ring dips is still a much more controlled movement than […]

WOD Wednesday 7/18/18

Posted on Posted in WOD

SKILL: EMOMx5 3 Snatch Grip DL EMOMx5 3 Snatch High Pull **The purpose of the EMOM 10 of skill work is to reinforce good positions and awareness. These two movement are to be performed at very light weight to allow for this. After the 10 minutes is up, athletes will have 5 minutes to regroup […]

Power Hour 7/18/18

Posted on Posted in WOD

Record your best Back Squat 1 Rep Max lift. Please have a reliable spotter or set up in the safety racks!! Asst : 4 sets 10 db Split Squats each leg 20 Glute Bridges ( weight with db) 15 banded hammys each leg

WOD Tuesday 7/17/18

Posted on Posted in WOD

“Shred It” For time: 80 Double Unders 80 Air Squats Run, 800 m Weighted Run, 35/25 lbs, 400 m 40 Kettlebell Swings, 70/53 lbs 30/20 Assault Bike Calories Mobility: Calf Stretch 1 min each side Scorpions x10 Hurdler Stretch 1 min each side

WOD Monday 7/16/18

Posted on Posted in WOD

“Finning” 4 rounds for time of: 10 Dumbbell Bench Press, 50/35 lbs 15 Db Bent Over Rows, 50/35 lbs 20 Strict Press, 45/35 lbs 25 Banded Pull Aparts Strict press is done with an empty barbell ** This wod is not for time but for completion

Wod Thursday 7/12/18

Posted on Posted in WOD

Frank the Tank” AMRAP 5: Rest 5 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 Lateral Barbell Burpees AMRAP 5:  Rest 5 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 Lateral Barbell Burpees AMRAP 5: 20 Wall Ball Buy-In 6 Deadlifts (275/185) 6 Lateral Barbell Burpees In each 5 minute section, we are starting with […]