1/20/18 WOD

1/20/18 WOD

1. Power Clean and Jerk On the Minute x 10 2 Power Cleans + 1 Split Jerk you choose the weight 2. WOD RX: 5 Rounds, On the 4:00 15/12 Cal. Row 15 Alternating DB/KB Snatches (35/25) 12  Pull-ups Rx+ 5 Rounds, On the 4:00 15/12 Cal. Row 18 DB/KB Snatches (50/35) 15 Chest to Bar Pull-Ups Note* 5 rounds […]

1/19/18 WOD

1/19/18 WOD

1. Strict Handstand Push-ups  AMRAP 7: 20 Double-Unders, 1 Strict Handstand Push-ups 20 Double-Unders, 2 Strict Handstand Push-ups 20 Double-Unders, 3 Strict Handstand Push-ups Climb until cap is reached 2. Clusters Build to today’s heavy 3 rep touch n’ go Cluster 2. WOD 21 – 15 – 9 Cal Row Thrusters (75/55) (Rx+95/65) 15 – 12 – […]

1/17/18 WOD

1/17/18 WOD

Toes 2 Bar 2-4-6-8 rest 30 sec between each set 2. Deadlift Build to a Heavy Set of 3 3) WOD “Marston” AMRAP 20: 1 Deadlift (205/175)*(315/205)* 10 Toes to Bar 15 Barbell Facing Burpees *Note: “Marston” as written is 405/285. To preserve the stimulus of the workout, we are looking for a heavy Deadlift today. 75-80% […]

1/16/17 WOD

1/16/17 WOD

Partner Easy row for for 12 min, max calories Switch every 3 min non Rowing partner perform 6-10 Strict HSPU in teams of 2-3: 5 rounds / person: 20/14 Cal Row 10 HSPU 3 Power Clean 20 Skaters Men:115,125,135,145,155 Women: 85,95,105,115,125 RX+ Men: 145,165,185,205,225 RX+ Women: 105,115,135,155,175

1/15/18 WOD

1/15/18 WOD

Bar Muscle Ups (scale to C2B Pull Ups 3-6-9-12-15) min 1: 2 reps min 2: 4 reps min 3: 6 reps min 4: 8 reps min 5: 10 reps 2. Hang Squat Snatch Build to a Heavy Single 3. WOD: AMRAP 10: 10 Hang Squat Snatches (75/55) (Rx+ 95/65) 30 Double Unders

1/13/17 WOD

1/13/17 WOD

Teams of 3 AMRAP 25: 100/70 Calorie Row 100 Deadlifts (95/65) 80/60 Calorie Row 80 Hang Power Cleans (95/65) 60/45 Calorie Row 60 Front Squats (95/65) 40/30 Calorie Row 40 Push Jerks (95/65) 20/15 Calorie Row 20 Clusters (95/65)

1/12/18 WOD

1/12/18 WOD

for time: 100 Double Unders 50 Abmat Sit-ups 25 Med-ball Squat Cleans (20/14) 80 Double Unders 40 Abmat Sit-ups 20 Med-ball Squat Cleans (20/14) 60 Double Unders 30 Abmat Sit-ups 15 Med-ball Squat Cleans (20/14) 40 Double Unders 20 Abmat Sit-ups 10 Med-ball Squat Cleans (20/14) 20 Double Unders 10 Abmat Sit-ups 5 Med-ball Squat […]

1/10/18 WOD

1/10/18 WOD

1. Snatch Balance 8 min EMOM(build in small increments as able) 2-2-2-2-1-1-1-1 2. Hang Squat Snatch 6 Sets: 3 Hang Squat Snatches Set #1 –  60-70% Set #2 – add 5 lbs Set #3 – add 5 lbs Set #4 –add 5 lbs Set #5 –add 5 lbs Set #6 – 70-80% add 5 lbs Every set as you […]

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