WOD for 101016
Segment 1: 3×3 Snatch Balance light load Segment 2: Back Squat 5 reps at 80% single at 85% 5 reps at 80% single at 90%... Read More
WOD for 100416
Segment 1: 5 Minute Window… Row 400m + 1 Rd of Cindy AMRAP Power Cleans (155/105) -rest 5 mins- Segment 2: 5 Minute Window… Row... Read More
WOD for 100216
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: EMOM 20 minutes, alternating: Min 1 – 15... Read More
WOD for 100116
Segment 1: Snatch Doubles at 60, 70, 75 and 80%, then to a heavy single for the day. *All sets are drop from the top.... Read More
WOD for 093016
Segment 1: AMRAP 18 minutes: 30 Thrusters (95/65) 30 Box Jump Overs (24/20) 30 Calorie Row 30 Toes to Bar
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 092416
Segment 1: Max set up unbroken Ring Muscle ups OR 10 minutes to practice Muscle Unders Segment 2: 5×5 Thruster, climbing with unlimited rest –... Read More
WOD for 092316
Segment 1: Front Squat 7×3 at 85%, across Segment 2: Power Clean 5×3 at 80% – reset each rep on the floor Segment 3: AMRAP 12... Read More
WOD for 092016
Segment 1: With a running clock… AMRAP 5 minutes: 750m Row Buy-In…In remaining time complete AMRAP: 9 Hang Squat Clean (95/65), 25 Double Unders Rest... Read More
WOD for 091816
Segment 1: Take 20 minutes to make up a missed segment from the past week. Segment 2: Teams of 4 AMRAP 20 minutes: 12/8 Calorie... Read More