WOD

WOD 8/28/19

Strength: Power Clean: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Reps   WOD: 3 Rounds: 400M Run 12 Power Clean (95/65) 16 Overhead Lunge w/...

WOD 8/27/19

Strength: Deadlift: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Reps   WOD: 7 Rounds: 5 Deadlifts (body weight) (if body weight not possible,...

WOD 8/26/19

Strength: Bench Press: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Reps   WOD: 5 Rounds For Time: 10 Burpees 15 Ground to Overhead w/ Plate 20...

WOD 8/25/19

Push Press: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Reps WOD: AMRAP 20: 5 Cal Row 10 Pull Ups 15 Toes to Bar (30 Sit Ups) 20 Double...

WOD 8/24/19

Back Squat: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Reps   WOD: AMRAP 18: 5 Burpees 10 Pull Ups 15 Ground to Overhead (45/25) 20 Overhead...

WOD 8/23/19

Complex: 1 Power Clean + 2 Thrusters Build to a heavy complex in 15 min.     WOD: AMRAP 18: 200M Run 15 Thrusters

WOD 8/22/19

Strict Press: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep   WOD: 4 Rounds For Time: 400M Run 15 Push Ups 10...

WOD 8/21/19

Strength: Thruster 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: 5 Rounds: 10 Burpees 15 Alternating Lunge 25 Double...

WOD 8/20/19

Strength: Front Squat: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 1 Rep   For Time: 30-20-10-20-30 KB Swings Burpees

WOD 8/19/19

Strength: Power Snatch: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep   WOD: 5 Rounds 400M Run 15 Power Snatches (75/55)   20 Min...

WOD 8/18/19

Strength: Strict Press: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep   WOD: "Karen" 150 Wall Balls (emphasis on squat depth on wall balls....

WOD 8/17/19

Strength: Deadlift: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep   WOD: AMRAP 15: 15 Deadlifts (95/65) 30 Double Unders 200 M...

Schedule your first class now