Birthday WOD Tuesday 1/23/19

Birthday WOD Tuesday 1/23/19

HAPPY BIRTHDAY KEKES!!! We love you. strength: deadlift 75% x 5 Reps 85% x 3 Reps 95% x 1 or mor Reps   WOD: Complete as many rounds as possible in 12 minutes of: 1 squat snatch 115/80 3 clean and jerks 115/80 30 double-unders

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WOD Monday 1/22/18

WOD Monday 1/22/18

STRENGTH: Take 7-8 min to build up to your starting set…. Every 90 sec for 8 sets AHAP across 1 POWER CLEAN+1 HANG SQUAT CLEAN +2 FRONT SQUAT+ 2 JERK   WOD: Complete as many rounds as possible in 20 minutes of: 12 single-arm overhead squats...

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WOD Friday 1/19/18

WOD Friday 1/19/18

METCON 7 min AMRAP 4 Power Clean 185/130 8 Box Jump 30/24″ Rest 3 min 7 min Amrap 30 Air Squat 60 Double Under   Rest 3 min 7 min Amrap 20 Alt DB Snatch 50/35 10 Burpee  

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WOD Thursday 1/18/18

WOD Thursday 1/18/18

Strength: deadlift (Wendler protocol) 80% x 3 Reps 85% x 3 Reps 90% x 3 or more Reps   WOD: METCON (TIME) 2 Rounds 20 Shoulder to OH 135/95 20 Alternating Lunges (stepping back) 135/95 20 Chest to Bar after 2 rounds finish with 800m Row

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WOD Wednesday 1/17/18

WOD Wednesday 1/17/18

STRENGTH A) Snatch Balance x 6 Reps 30-40% Max Snatch B )Build up to 65-70% of 1RM Snatch then C) Every 90 sec for 6 Sets complete the following: 1 Snatch + 2 Overhead Squat continue building going for AHAP during your last few sets.   WOD...

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WOD Saturday 1/13/18

WOD Saturday 1/13/18

Partner WOD   Alternating Rounds with a partner 12 rounds of: 15/12 Cal Row 8 Burpee Box Jump over 24/20″ Immediately followed by… 12 rounds of: 15 Kb Swing 55/35 30 Double-Unders Finish with 100 alternating push ups

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WOD Friday 1/12/18

WOD Friday 1/12/18

Strength: bench press 3×10 @ men body weight women 3/4 body weight   WOD: 18 min AMRAP 2 rope climbs 9 power cleans 155/110 15 wall balls 20/14 30 Banded Sit Ups* 1 min weighted plank 45/25#

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WOD Thursday 1/11/18

WOD Thursday 1/11/18

Gymnastics   WOD: Every minute, on the minute, for 21 minutes: (7 sets) Minute 1 – 15 Sumo Deadlift High Pull 75/55 Minute 2 – 30 Double Unders + 7 Toe to Bar Minute 3 – 12 (1 arm) DB Thrusters 40/25 A perfect score is 21 Rounds  ...

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WOD Wednesday 1/10/18

WOD Wednesday 1/10/18

Strength: deadlift Wendler 5-3-1 Protocol Use 90% of your 1 RM to calculate the percentages for your lifts.   WOD: With a partner complete as many alternating rounds as possible in 22 min. Only one person works at a time. 21/18 Cal Row 50′...

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