WOD for 072816
Segment 1: Handstand Practice Segment 2: AMRAP 20 minutes: 50 Push Press (135/95) 40 Toes-to-Bar Run 200m Segment 3: Mobility/ROMWOD
WOD for 072716
Segment 1: Running Clock EMOM 8 minutes: 1 Squat Snatches (85%) Rest 4 minutes EMOM 8 minutes: 1 Squat Clean and Jerk (85%) Rest 4 minutes Max Effort... Read More
WOD for 071916
Segment 1: 3 Rounds: 400 Meter Run 21 Burpees Segment 2: ROMWOD
WOD for 071716
Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: For time, in teams of two: Row 20... Read More
WOD for 071116
Segment 1: EMOM 10 minutes: Hang Squat Snatch + 1 Snatch Balance + OHS Use a weight you handle comfortably on all 10 rounds. Shouldn’t... Read More
WOD for 070216
Segment 1: EMOM in 10 minutes: 1 Squat Clean and Split Jerk Same weight across, increasing weight each round, or work up to 1RM Segment... Read More
WOD for 070116
Segment 1: AMRAP in 10 minutes: 10 Hang Power Snatches (95/65) 10 Overhead Squats 10 Power Cleans 10 Thrusters 10 Sumo Deadlift High Pull Segment 2: 3... Read More
WOD for 063016
Segment 1: Back Squat Establish 3RM for the day Segment 2: Teams of 2 Run 1 Mile Row 2,000 Meters Run 1 Mile Partners change... Read More
WOD for 062816
Segment 1: 5 Rounds For Time: 21 Wall Balls Run 200m 9 Toes to bar Segment 2: 50-40-30-20-10 Calorie Row, complete with a partner, each partner... Read More
WOD for 062416
Segment 1: 21-15-9 Power Cleans (135/95) Ring Dips 400m Run Scale to finish in 15 minutes or less Segment 2: 50-40-30-20-10 Unbroken Double Unders :20... Read More