WOD for 121916
Segment 1: Power Snatch (65%/2) x 3 Segment 2: Overhead Squat (65%/3) x 3 Segment 3: For time: 30 Box Jumps (24/20) 30 C2B Pull-ups... Read More
WOD for 120116
Segment 1: 21-15-9 reps: Deadlifts (275/185) Burpees, jumping over the barbell Segment 2: Mobility
WOD for 111616
Segment 1: Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1) x 2 Segment 2: Front Squat (78% x 4) x 5 Segment 3: For time:... Read More
WOD for 111516
Segment 1: AMRAP 4 minutes “Fran” 21-15-9 Thrusters (95/65) Pull-ups Rest 4:00 Segment 2: AMRAP 4 minutes “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups Rest 4:00... Read More
WOD for 110116
Segment 1: AMRAP 4 minutes: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans ( 6 Jerks Time remaining: Max Double Unders Rest 4:00 Segment... Read More
WOD for 100616
Segment 1: 21-15-9 Deadlifts (225/155) Ring Dips Segment 2: Mobility
WOD for 092716
Segment 1: With a running clock… AMRAP 5 minutes: 50 Wall Ball Buy-In 12 Deadlift(185/135) 12 Barbell Burpees … Rest 5:00… Segment 2: AMRAP 5... Read More
WOD for 092216
Segment 1: 3 Rounds: 15 Deadlifts (205/145) 25 Wall Balls (20/14) 15 Toes-to-Bar 25 Box Jumps (24/20) Segment 2: Mobility
WOD for 091316
Segment 1: With a running clock… AMRAP 5 minutes: 60 Double Unders 21 Deadlift (95/65) Rest 5:00 Segment 2: AMRAP 5 minutes: 45 Double Unders 15 Front... Read More
WOD for 090816
Segment 1: 3 Rounds 30 Deadlift, 185/135 20 Front Squats 10 Power Cleans *Rest 2 minutes between rounds Segment 2: Mobility