WOD

WOD 5/21/19

Strength: Deadlift: Build to heavy 3 touch and go reps if you must re grip it does not count as a touch and go rep Rep Scheme: 10-7-5-3-3-3   WOD: AMRAP 4 Min: 15 Cal Row 15 Burpee 15 Toes-To-Bar REST 4 MIN AMRAP 4 Min: 12 Cal Row 12 Burpee 12 Toe-To-Bar REST 4...

WOD 5/20/19

Strength: Back Squat Build to a heavy 3 rep in 15 min 10-7-5-3-3-3   WOD: "Wall Street" 6 Rounds: 400M Run 20 KB Swing 20 Wall Ball

WOD 5/19/19

Strength: Power Clean "power" - catch bar in quarter squat Build to a heavy 1 rep in 15 min 10-7-5-3-1-1-1   WOD: AMRAP 15 Min: 8/5 Cal Row 10 Power Cleans 5 Burpees Over Bar 10 Power Cleans 10 Sit Ups

WOD 5/18/19

Strength: Strict Press Build to heavy 1 rep in 15 min 10-7-5-3-1-1-1   WOD: AMRAP 20 5 Burpee Box Jump Overs 200M Run 10 Wall Balls 8/5 Cal Row 15 KB Swing 10 Air Squats

WOD 5/17/19

Strength: Bench Press: Build to a heavy 3 reps in 15 min 10-7-5-3-3-3   WOD: 8 rounds for time: 7 Pull-Ups 14 Burpees 21 Air Squats 18 min cap

WOD 5/16/19

Strength: Push Press Build to heavy 1 rep in 15 min Rep Scheme: 10-7-5-3-1-1-1   WOD: Open Workout 12.3 AMRAP 18: 15 Box Jumps (24in / 20in) 12 Push Press (115/75) 9 Toes-To-Bar (or 18 situps)

WOD 5/15/19

Strength: Front Squat Build to a heavy 3 in 15 min Rep Scheme: 10-7-5-3-3-3   WOD: AMRAP 18 min: 8 Push-Ups 15 Toes-To-Bar 8 Box Jumps (24in / 20in) 12 Wall Balls (20 lbs / 14 lbs)  

WOD 5/14/19

Strength: Thruster Build to heavy 1 rep in 15 min Bar comes from the rack Rep Scheme: 10-7-5-3-1-1-1   WOD: AMRAP 20 10 Thruster (95/55) 10 Burpee Over Bar 15 Toes To Bar (30 Sit Up) Run 200M (row 300m if raining)

WOD 5/13/19

Strength: Back Squat Build to a heavy 1 REP in 15 min start with 10 reps empty bar Rep Scheme: 10-7-5-3-1-1-1   WOD: 30 Air Squats 20 Overhead Lunges w/ Plate (25 / 10) 10/7 Cal Row 5 Pull-Ups  

WOD 5/12/19

Strength: Front Squat: Build to a heavy 1 REP in 15 min Start with 10 reps empty bar Rep Scheme: 10-7-5-3-1-1-1   WOD: AMRAP 20: 15/12 Cal Row 5 Burpees 40 Double Unders 10 Wall Balls 10 Box Jumps

WOD 5/11/19

Strength: Power Clean Build to heavy 1 rep 10-7-5-3-1-1-1   WOD: AMRAP 20 5 Burpees Over Bar 10 Power Cleans 15 Sit Ups 20 Deadlifts

WOD 5/10/19

Strength Front Squat Build to a heavy 5 REPS in 15 min Start with 10 reps empty bar 10-7-5-5-5-5   WOD AMRAP 18: 10 Burpees while raising plate overhead (25/10) 15 Air Squats 20 Hand Release Push Ups 25 Overhead Lunges (25/10)...

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