WOD for 112016
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 27-21-15 reps for time: Back squats (165/115) Handstand... 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 110416
Segment 1: Snatch 65%/2 70%/2 (75%/2) x 3 (80%/1) x 4 Segment 2: Row 1,000m Directly into: 21-15-9 OHS (135/95) Double Russian KB Swings (52/35)... Read More
WOD for 101816
Segment 1: EMOM 21 minutes Min 1: 10 Romanian Deadlift, 50% of best DL Min 2: 10 Handstand Pushups Min 3: 50 Double unders Segment... Read More
WOD for 100716
Segment 1: Teams of 2, AMRAP 25: 9 Rope Climbs 40 Clean and Jerks 30 HSPU 40 Power Snatches 70 Double Unders 40 Overhead Squats 1st... Read More
WOD for 092816
Segment 1: 1 Round: 800 Meter Row 80 Double Unders 21 Hang Power Clean (135/95) 2 Rounds: 400 Meter Row 40 DU 15 HPC 3... Read More
WOD for 092116
Segment 1: AMRAP 15 minutes: 25 Power Snatches (95/65) 25 Pullups 25 Double Unders 25 Handstand Pushups Segment 2: EMOM 10 minutes Odd: 2 Pausing Overhead Squats (:10 at... Read More
WOD for 091616
Segment 1: Front Squat 8×3 at 80%, across, rest 2 minutes between sets Segment 2: Power Clean 5×3 at 75% – No TnG Segment 3:... Read More
WOD for 091016
Segment 1: 5 rounds of: Run 200m 1:30 rest Segment 2: 5 rounds NOT for time of: Max unbroken reps of Power Snatch, Bodyweight – all... Read More
WOD for 082616
Segment 1: “Diane” 21-15-9 Deadlifts (225/155) HSPU Scale to finish in less than 12 minutes Segment 2: 21-15-9 Toes To Bar Run 200m Scale to finish... Read More