WOD

WOD Monday 3-1-21

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Lifting Complex: 3 Position Snatch -hang? -below knee? – floor [email protected]%? ? [email protected]% WOD: For time: 25 Toes-to-bars 15 Burpee-to-Target, 6 ins 25 Alternating Single Dumbbell Box Step-ups, 50/35 lbs 50 Handstand Push-ups 25 Alternating Single Dumbbell Box Step-ups, 50/35 lbs 15 Burpee-to-Target, 6 ins 25 Toes-to-bars CAP 16 min!

WOD

WOD Tuesday 2-23-21

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Lifting Complex: 3 Position Snatch (Hang, Below Knee And Floor) 5×1 at 65% 1RM WOD: “Heavy Fran” 15-12-9 reps, for time of: Thruster, 135/95 lbs Weighted Strict Pull-up, 50/35 lbs CAP 12 min

WOD

WOD Monday 2-22-21

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Complete as many rounds as possible in 30 mins of: 15/12 Row Calories 15 Push-ups 15 Hang Power Cleans, 75/55 lbs **Partner 1 starts and next athlete will begin when partner in front finishes the Push Ups. Once Partner 1 has completed the round they will rest until partner 3 finishes the push ups and […]

WOD

WOD Friday 2-19-21

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Lifting: Push Jerk 2×3 at 65% 3×3 at 70% WOD: “OPEN 17.1” For time: 10 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 20 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 30 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 40 Alternating […]

WOD

Wod Thursday 2-18-21

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10 rounds for time of: 35 Double Unders 6 Power Cleans, 205/135 lbs 35 Double Unders 20 Push-ups 35 Double Unders Partner Wod- You go I go style ( round for round) until 5 rounds each is completed. Rest time is while partner is working on their round. Time cap of 3:30 each round

WOD

WOD Wednesday 2-17-21

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Lifting Complex: Power Clean + Hang Squat Clean + Squat Clean 1 at 75% 1 at 80% 1 at 80% 1 at 80% WOD: 3 rounds for time of: 21 Wall Balls, 20/14 lbs 21 Row Calories 15 Wall Balls 15 Row Calories 9 Wall Balls 9 Row Calories Rest 2 mins WOMENS RX CALS […]