Category: Uncategorized

Friday’s WOD:Skill:Snatch Balance WOD:7 Min AMRAP5 Chest To Bar Pull Ups5 Deadlift 225/155#5 HSPU E-WOD:Run: 6x200m Sprints. Rest 1:1 Bike:8x600m Ride. Rest 1:1 Swim:12x100m Swim. Rest 1:1

Thursday’s WOD: Strength:Strict Press3-3-3-3-3 WOD:For Time:400m Run Then21-15-9Back Squats 135/95#Sit UpsThen400m Run E-WOD:Run: 5k Bike:10k Swim:1600m

Wednesday’s WOD: For Time:25 Burpees 25 SDLHP 95/65#25 Burpees 25 Hang Power Cleans 95/65#25 Burpees 25 Power Snatches 95/65#25 Burpees E-WOD:Rest Day

Tuesday’s WOD: Skill: Squat Cleans WOD: EMOM For 10 Mins 3 Squat Cleans @85% 1 RM E-WOD: Run: 5x150m Run. Rest 1:00 in between sets. 5x100m Run. Rest :45 in between sets. 5x50m Run. Rest :30 in between sets. Bike:…

Monday’s WOD: Skill: Jump Rope WOD: 3 Rounds For Time: 100 Double Unders 24 Plate Ground To OH 45/25# 12 Knees To Elbows E-WOD: Run: 4x400m Run. Rest 1:1 Bike: 4×1600 Mile Ride. Rest 1:1 Swim: 4x800m Swim. Rest 1:1

Sunday’s WOD: (No coach) For Quality 150 Hollow Rocks E-WOD: Rest Day

Saturday’s WOD: Hero WOD:“Bull”2 Rounds For Time:200 Double Unders50 OHS 135/95#50 Pull Ups1 Mile Run *You will have the option of doing this WOD as an individual, or in teams of 2. We will discuss the details tomorrow! See you…

Friday’s WOD: Skill:Gymnastics Movements WOD:TabataMountain Climbers (L/R=1)Squats Chest Slap Push UpsBroad Jumps With Weight 25/10, 6/4Ft * 8 Rounds of each exercise 20 seconds of work and 10 seconds of “rest”* More details will be provided tomorrow for the specifics…

Thursday’s WOD: Skill:Sumo DL High Pull WOD:8 Rounds For Time:200m Run 5 Curtis P’s 115/75#http://www.youtube.com/watch?v=uLff8fhPIQg*20 Min Cap EWOD:Run: 5K Time Trial Bike:10k Time Trial Swim:1600m Time Trial

  Wednesday’s WOD: Skill: Stones In the style of fight gone bad: 3 Rounds For Max Reps:1:00 Double Unders 1:00 Tire Sledge Hammer 16/10# 1:00 Vertical Med Ball Scoop Toss 20# 1:00 Sit Ups 1:00 KB Swings 55/35# 1:00 Rest…