WOD for 062216
Segment 1: Next week the loads here will decrease, but the rep schemes get much spicier. With a running clock… A. At the 0:00 EMOM 8... 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 061816
Segment 1: EMOM 10 minutes: 1 Clean and Jerk You can choose to approach this differently (ie: across, climbing, waves or hit a 1RM). Segment... Read More
WOD for 061116
Segment 1: EMOM 10 minutes: 1 Clean and Jerk Your choice to do each round across, climbing,or build to 1RM Segment 2: Front Squats 3-3-3 same... Read More
WOD for 060116
WOD Skills: Tabata Toes to Bar, 4 minutes Tabata Handstand Pushups, 4 minutes Metcon: 1000m Run then, 3 Rounds For Time 10 Clean and Jerks (135/95)... Read More
Spread out the oil, the gasoline
WOD Skills: Muscle Ups, max reps EMOM, 10 minutes Tabata Pushups 4 minutes Metcon: 0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95)... Read More
Make a grown man cry
WOD Strength: Hang Snatch 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP 10 minutes Up/Down Ladder of: 1-2-3-4-5-5-4-3-2-1….. Clean and Jerks (155/105) Ring Muscle Ups Build back... Read More
I’d be in trouble if you left me now
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP in 20 minutes: 50 Wall Ball (20/14)... Read More
Death By Clean
WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: EMOM 14 minutes Odd minute – 20 Double Unders Even minute – Cleans increasing by 2 starting with... Read More