WOD 9-1-17
RXD min 1: 15 wall ball (20/14lbs) min 2: 20 slam ball (25/15lbs) min 3: 45sec bar hang (pullup bar) min 4: 10 back squats (115/75lbs)...
WOD 8-31-17
RXD 30/20 cals assault bike then: 6 pullup 8 pushup 12 situp (anchored) 5 rounds FITNESS 30/20 cals assault bike then: 6 ring...
WOD 8-30-17
RXD Zercher squat 3-3-3-3-3-3-3 FITNESS front squats 3-3-3-3-3-3-3
WOD 8-29-17
RXD 100m KB overhead carry (24/16kg) 10 KB swing 100m row 200m KB overhead carry 20 KB swing 200m row 300m KB overhead carry 30 KB...
WOD 8-28-17
RXD 8 pistols (4 each leg) 8 plank DB rows (4 each arm) (40/25lbs) AMRAP 4min rest 1min 100m plate pinch carry (15/10lbs) 8 OH plate...
8-25-17 WOD
RXD In Partners: While one person Rows 500m, the other person hold the bar in a front rack (115/75lbs). While one person performs 25...
8-24-17 WOD
RXD AMRAP 10min 15 Air Squats 7 Hang Squat Snatches (135/95lbs) 3 Strict Pull-ups FITNESS AMRAP 10 Air Squats 10 Hang Power Snatches 10...
8-23-17 WOD
SWOD Ring Dips 9-9-6-6-3-3 2min rest btw sets *Scaling: Toe assist or box dips WOD 12min AMRAP 8 KB Swings 53/36 8 T2B
8-22-17 WOD
RXD 1 Squat Clean Every 30sec 8min Rest 2min 1 Squat Clean 1 Power Clean Every 30sec 8min FITNESS 1 Power Clean Every 30sec 8min Rest...
WOD 8-21-17
SWOD Push Jerk 3 @ 60% 3 @ 65% 3 @ 70% 3 rep Max WOD 10 Minutes Run 400m Find Heavy Snatch Score: Snatch Weight