WOD for 083116
Segment 1: Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch Segment 2: EMOM 30 minutes Odd: 10... Read More
WOD for 081216
Segment 1: Back Squat 1RM Segment 2: Max set of unbroken Muscle ups or Pullups Segment 3: 1 Round: 30 Power Cleans (225/155) 30 Burpees... Read More
WOD for 071916
Segment 1: 3 Rounds: 400 Meter Run 21 Burpees Segment 2: ROMWOD
WOD for 071716
Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: For time, in teams of two: Row 20... Read More
WOD for 071216
Segment 1: Deadlift 10-8-6-4-2 reps for max load unlimited rest between sets Segment 2: 4 Rounds: 12 Deadlift (205/145) 12 Burpees 12 KB Swings (70/52)... Read More
WOD for 071116
Segment 1: EMOM 10 minutes: Hang Squat Snatch + 1 Snatch Balance + OHS Use a weight you handle comfortably on all 10 rounds. Shouldn’t... Read More
WOD for 071016
Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: Teams of 2: 100 Burpees 100 Toes to... Read More
WOD for 070716
Segment 1: Establish Deadlift 3RM Segment 2: With a running clock: EMOM for as long as possible 4 Thrusters (75/55) 7 Pullups 4 Burpees Minimum Work requirement... Read More
WOD for 062116
Segment 1: 3 Rounds: 400m Run 12 Squat Clean (185/135) 21 Burpees Segment 2: 42-30-18 reps for time of: Situps Banded KB Swings Double Unders
WOD for 061416
Segment 1: 5 Rounds: 10 Power Cleans (135/95) 10 Burpees Segment 2: EMOM 12 minutes: 15 Calorie Row 15 Situps