WOD for 081716
Segment 1: 5 Rounds, NOT for time: 5 Front Squats – you choose the weight 5 Weighted Pullups – you choose the weight 5 Weighted... 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 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
WOD for 071816
Segment 1: “Jackie” 1000m Row 50 Thrusters (45/33) 30 Pull ups Segment 2: ROMWOD Endurance (7:3opm): Endurance: 2 x 800, rest 4 mins 3 x... Read More
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 070916
Segment 1: EMOM 10 minutes: 1 Squat Clean and Split Jerk (Same weight across, increasing loads, work to 1RM) Segment 2: 7 Rounds For Time:... Read More
WOD for 070716
Segment 1: Establish Deadlift 3RM Segment 2: With a running clock: EMOM for as long as possible 4 Thrusters (75/55) 7 Pullups 4 Burpees Minimum Work requirement... 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 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
WOD for 061516
The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages as exactly as you can. These are not meant... Read More