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 120816
Segment 1: 50-40-30-20-10 reps: Situps KB Swings (70/52) Segment 2: Mobility
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 102616
Segment 1: AMRAP 15: 15 Wall Balls (20/14) 15 KB Swings (52/35) Segment 2: Mobility
WOD for 100916
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Teams of 4 5 Rounds Station 1 (timekeeper):... Read More
WOD for 092516
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Deck of Cards WOD Spades – Goblet Squats... Read More
WOD for 091716
Segment 1: AMRAP 9 minutes 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings 9 Box Jumps (24/20) Segment 2: 10-9-8-7-6-5-4-3-2-1 Thruster (115/80) 100-200-300-400-500-600-700-800-900-1000m Row
WOD for 091516
Segment 1: 21-18-15-12-9-6-3 Kettlebell Swings (52/35) Pushups Situps Segment 2: Mobility
WOD for 083016
Segment 1: With a running clock at the 0:00 AMRAP 5 minutes 30 Double Unders 10 Toes To Bar Segment 2: at the 10:00 AMRAP 5 minutes... Read More
WOD for 080416
Segment 1: Double Unders Practice Segment 2: AMRAP 15 minutes: Run 400m 25 KB Swings (52/35) 50 Double Unders Segment 3: Mobility