WOD for 091216
Segment 1: 3RM Overhead Squat Segment 2: 5×5 Front Squat at 75% across Segment 3: 5 rounds NOT for time of:* Max Push Press, Bodyweight... Read More
WOD for 083016
Segment 1: With a running clock at the 0:00 AMRAP 5 minutes 30 Double Unders 10 Toes To Bar Segment 2: at the 10:00 AMRAP 5 minutes... 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 081916
Segment 1: Ascending Ladder for 8 Minutes (keep increasing by 3): 3 Power Snatch, 3 TTB 6 Power Snatch, 6 TTB 9 Power Snatch, 9... Read More
WOD for 080616
Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 5 Rounds: 15 C2B Pullups Rest as little as possible... Read More
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 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 071016
Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: Teams of 2: 100 Burpees 100 Toes to... 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 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