WOD 071316
Segment 1: Minutes 1-8: EMOM 8 minutes: 2 Squat Snatches (75%) Rest 4:00 Minutes 12-20: EMOM 8 minutes: 2 Squat Clean & Jerk (75%) Rest 4:00... Read More
WOD for 070616
Segment 1: With a running clock… A. At the 0:00 EMOM 6 minutes: 3 Squat Snatches at 70% Segment 2: At the 10:00 EMOM 6... Read More
WOD for 070316
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: In teams of 2, alternating sets, “Amanda” 9-9-7-7-5-5... Read More
WOD for 062916
Segment 1: With a running clock… A. At the 0:00 EMOMx6: 3 Squat Snatches at 65% Segment 2: At the 10:00 EMOMx6: 3 Squat Clean... Read More
WOD for 062716
Segment 1: “Isabel” 30 Snatches (135/95) Segment 2: 5×1 Snatch Pulls Climbing as heavy as possible Segment 3: 3×2 Back Squat Same weight across around... Read More
WOD for 062216
Segment 1: Next week the loads here will decrease, but the rep schemes get much spicier. With a running clock… A. At the 0:00 EMOM 8... Read More
WOD for 062016
Segment 1: EMOM 10 minutes: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate... Read More
I’d be in trouble if you left me now
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP in 20 minutes: 50 Wall Ball (20/14)... Read More
Wind It Up, Blow It Out
WOD Strength: Snatch 3-3-3-1-1-1 Up to 1RM Metcon: 21-15-9 Calorie Row Ground to Overhead (95/65) Wall Ball (20/14) Time cap of 15 minutes
Turn it on, wind it up, blow it out
If you are coming to the Bulls game on May 7, tickets are in the gym for pickup! WOD Strength: 1 Snatch + 2 Overhead Squats... Read More