WOD for 090716
Segment 1: For Time: Run 800 meters with a med ball (20/14) Then, 4 rounds of: 10 wall ball (20/14 1 rope ascent Run 400... Read More
WOD for 082816
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 1,000 Meter Row 20 Pullups 400 Meter Run... 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
WOD for 082516
Segment 1: 30 Power Snatches (75/55) 400 Meter Run 60 Thrusters 400 Meter Run 30 Power Snatches Segment 2: Mobility
WOD for 082216
Segment 1: 15 minutes Work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds) Segment 2: Back Squat 3 sets... Read More
WOD for 082116
Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: 5 Rounds: 200 Meter Run 42 Double Unders... Read More
WOD for 081416
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 3 (one working, two resting) 9x200m... Read More
WOD for 081316
“31 Heroes” Teams of 2, AMRAP 31 minutes: 8 Thrusters (155/105) 6 Rope Climbs, 15′ 11 Box Jumps (30/24) Continuous 400m run w/ sandbag *One... 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
WOD for 073016
Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 7 Rounds as fast as possible: 5 unbroken Ring Muscle... Read More