WOD

WOD Thursday 11-9-17

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Skill: turkish get up 5 sets of 2 build in weight each set For time: Row, 1000 m 50 Wall Balls, 20/14 lbs 25 Ring Dips Row, 500 m 25 Wall Balls, 20/14 lbs 25 Ring Dips

WOD

WOD Wednesday 11/8/17

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Part A: 4 sets for max reps of: :30 Plank Hold then max UB push ups ** No rest between plank and push ups ** REST 2 min between sets -score is total amount of push ups Part B: WOD Complete as many rounds as possible in 10 mins of: 2 Rope Climbs 5 Deadlifts, […]

WOD

Power Hour 11/8/17

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Deadlift 1×5 at 75% ?Deadlift 1×3 at 85% ?Deadlift 1×1 at 95% After Party 5-4-3-2-1 Deadlift @ 80% 3x cry reverse hyper 3x 8 weighted step up 3×8 GHD Back ext weighted

WOD

WOD Tuesday 11/7/17

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WOD Tuesday 11/7/17 skill: Handstand walking and modifications if you are advanced- use cones or plates and get creative to challenge yourself 4 rounds for time of: 10 Front Squats, 115/75 lbs 10 Box Jumps, 24/20 in 10 Push Press, 115/75 lbs 30 Double Unders

WOD

WOD Monday 11/6/17

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Barbell Complex: 12 mins to find heaviest weight- 1 hang power clean 2 front rack lunges 1 split jerk WOD: 30 hang power cleans @ 135/95 50 chest to bar pull up 70 cal assault bike

WOD

Party WOD 11/5/17

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Teams of 2 75 Pull ups – partner holds squat 75 Front Rack Lunges – Partner hold hollow position 75 Power Cleans -?partner pull up hang 75 Back Squats -?partner holds L sit or Tuck sit Cash Out: 6x200m sprints- alternate each round * 1 person rests 1 person runs ** Every time a parnter […]

WOD

WOD Friday 11/3/17

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WOD Friday 11/3/17 3 Cycles of: AMRAP in 5 mins of: 30/18 Assault Bike Calories 10 Overhead Squats, 75/55 lbs Kettlebell Swing, 70/53 lbs Rest 2 mins between each cycle. For each cycle restart the AMRAP. Each amrap ends with max KBS in remaining time

WOD

Power Hour 11/3/17

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Deadlift 1×3 at 70% ?Deadlift 1×3 at 80% Deadlift 1×3 at 90% Deadlift 3×8 @ 70% 3×8 Goodmornings 3×8 BB Row 3×8 Weighted GHD sit up + 10 second hollow hold