WOD Monday 4/9/18

WOD Monday 4/9/18

Strength: Thruster 1RM   WOD: Choose either the General or the Chief are (5)- 3 min Rounds with a 1 min rest. THE GENERAL (AMRAP – ROUNDS AND REPS) 5 Rounds: AMRAP 3: 3 Power Snatch (135/95#) 6 Push-ups 9 Air Squats *Rest 1:00 after each...

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WOD Saturday 4/7/18

WOD Saturday 4/7/18

METCON …at the 0:00 3 Rounds 18/12 Cal Airdyne 15 SDHP 95/65 Rx plus 115/80 …at the 7:00 3 Rounds 6 Ground to OH 135/95 15 Toe to bar Rx Plus 155/110 …at the 14:00 4 Rounds 15/12 Cal Row 10 Thruster 75/55 Rx plus 95/65 …at the 21:00 4 Rounds 10...

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WOD Thursday 4/5/18

WOD Thursday 4/5/18

Strength: Today you are going to spend a good deal of time Barbell Cycling. Make sure that you are landing in a proper stance and pulling from a proper stance with each rep. Work up to 60-70% of your 1RM Power Snatch, then as a class EMOM for 5...

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WOD Tuesday 4/4/18

WOD Tuesday 4/4/18

Strength: FRONT SQUAT 1-1/4 4 count lower 1/4 up, lower then all the way up 6-6-6-4-4-4 *start your working set around 65% of your 1RM and build throughout all your sets   WOD: 3 ( 5 min Stations for max effort) rest 2 min between stations...

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WOD Tuesday 4/3/18

WOD Tuesday 4/3/18

Strength: bench press 3rm   WOD: Get as far as you can in 17 min: 3 rounds of: 6 HSPU 6 Ground to OH 135/95 Then, 3 rounds of: 7 Box Jump 24/20″ 5 Ground to OH 155/110 Then 3 rounds of: 8 HSPU 4 Ground to OH 165/120 Then 3 rounds of: 9 Box...

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WOD Saturday 3/31/18

WOD Saturday 3/31/18

Every minute, on the minute, for 12 minutes: (3 sets) Minute 1: 14/10 Cal Airdyne Bike Minute 2: 12 Burpees Minute 3: 18 Barbell Thrusters 45/35 Minute 4: 20 Box Jump 24/20″ On minute 17 start the following sequence. Every minute, on the minute...

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WOD Thursday 3/29/28

WOD Thursday 3/29/28

STRENGTH Spend 5-8min building to a medium heavy 3 position clean + Jerk… then as a class…. Every 90 sec, for 6 minutes (4 sets): 3-Position Clean + Jerk (building weight) (Mid-Thigh, 2″ Below the Knee ,from the floor) then the Jerk then EMOM for...

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WOD Tuesday 3/27/18

WOD Tuesday 3/27/18

Strength: Tempo back squat tempo: 20X0 Reps 3,2,1,3,2,1   WOD: METCON (TIME) 10 Wallball 20/14 10 Ring dips 20 Wall Ball 10 C 2 b pull up 30 Wallball 10 Ring dips 40 Wallball 10 C 2 b pull up 50 Wallball 10 Ring dips  

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