WOD Wednesday 6/20/18

WOD Wednesday 6/20/18

Strength: back squats tempo x 3   WOD: 2 Rounds 2 min Max Cal Airdyne Bike Rest 1 min 2 min Max Rep Hang Power Clean 155/110 Rest 1 min 2 min Max Rep Renegade Row 40/25 Rest 1 min Renegade Row = 1 Push Up + Row Rt.+ Row Lt.= 1Rep

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WOD Tuesday 6/19/18

WOD Tuesday 6/19/18

Strength: 4- Super Sets 3- Turkish Get Up each side AHAP use DB 6- Bulgarian Split Squat each leg with weighted Barbell in Back Rack position 12- Weighted Barbell Glute Bridges from the floor (2 Count Lower, pause 1 count at top and squeeze...

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WOD Saturday 6/16/18

WOD Saturday 6/16/18

2 Person WOD During the relay only 1 person works at a time. Speed and volume is the key today. All Rounds of barbell exercise should be done unbroken. WOD- 10 min AMRAP 1000m Row Relay with remaining time… Alternating Rounds of 9 Deadlift 95/65...

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WOD Friday 6/15/18

WOD Friday 6/15/18

Gymnsatics   WOD: 20 min AMRAP 25′ out and back Burpee Broad Jump 50′ 2018 Regional DB Walking Lunge Right Arm 12 DB Hang Power Clean + Push Press 50′ 2018 Regional DB Walking Lunge Left Arm ALL DB work Rx 40/25

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WOD Tuesday 6/12/18

WOD Tuesday 6/12/18

Strength: overhead squats 5RM   WOD: 6 min AMRAP 5 Deadlifts 4 Hang Cleans 3 Front Squats at the 6 min mark For Time Run 400m 150 Double Under Under Run 400m rest with remianig time until… at the 14 min mark 6 min AMRAP 5 Deadlifts 4 Hang...

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