WOD 011118 THURSDAY

PRE-WOD EMOM 12 EVEN: 3 HEAVY DEADS (HEAVIER THAN WOD WEIGHT) ODD: 30 SEC ROW FOR CALS   RX+ FOR TIME 30 DEADLIFT (225/155) 40 TOE TO BAR 50/40 CAL ROW 100M PLATE PUSH (45/25)   RX FOR TIME 30 DEADLIFT (185/125) 40 TOE TO BAR 40/30 CAL ROW 100M PLATE PUSH (45/25)   FITNESS […]

WOD 011018 WEDNESDAY

RX+ 8 RFT 8 STRICT RING DIP 8 HAND RELEASE PUSH UP 8 OH SQUAT (135/95) *25:00 cap*   RX 8 RFT 8 STRICT RING DIP 8 HAND RELEASE PUSH UP 8 OH SQUAT (115/75) *25:00 cap*   FITNESS 8 RFT 8 BANDED RING DIP 8 HAND RELEASE PUSH UP FROM KNEES 8 OH SQUAT […]

WOD 010918 TUESDAY

STRENGTH 5-4-3-2-1 TOUCH AND GO POWER CLEAN *ASCENDING WEIGHT EACH SET*   RX+ AMRAP 10 10 POWER CLEAN (115/75) 2 ROPE CLIMB   RX AMRAP 10 10 POWER CLEAN (95/65) 1 ROPE CLIMB   FITNESS AMRAP 10 10 POWER CLEAN (75/55) 3 SIT TO STAND

WOD 010817 MONDAY

STRENGTH WEEK #10 DAY 1 BACK SQUAT 3 X 3 @ 78% 5 X 2 @ 85% 10 X 1 @ 88% HANG MUSCLE SNATCH BUILD TO HEAVY SINGLE DAY 2 SNATCH 3 X 1 @ 80% 3 X 1 @ 82% 3 X 1 @ 85% 2 X 1 @ 88% 1 X 1 […]

WOD 010718 SUNDAY

SPARTAN “This is Sparta” Teams of 3: 300m Prowler 300 GHD/AB Mat Sit Up 300 KB swing 300 Burpees SUNDAY FUNDAY 200 Double Unders 30 Deadlift (135/95) 200 Double Unders 25 Deadlift (155/115) 200 Double Unders 20 Deadlift (175/135) 150 Double Unders 15 Deadlift (195/155) 100 Double Unders 10 Deadlift (215/175)