WOD 082517 FRIDAY
STRENGTH 15:00 to find a heavy 5 Push Jerk (from the rack) WOD Rx+ AMRAP 12 3 Muscle Up 6 STOH (155/105) 9 GHD sit up Rx AMRAP 12 3 Muscle Up/Attempts 6 STOH (135/95) 9 Weighted Ab Mat (45/25) FITNESS AMRAP 12 6 Muscle Up Transitions 6 STOH (115/75) 9 Ab Mat Sit […]
WOD 082417 THURSDAY
WOD Rx+ 3 Rounds Min 1: 15/10 cal row Min 2: 15 wall ball (20/14) Min 3: 17/12 cal row Min 4: 17 wall ball Min 5: 20/15 cal row Min 6: 20 wall ball *After Min 6 go back to Min 1* Rx 3 Rounds Min 1: 12/7 cal row Min 2: 15 wall […]
WOD 082317 WEDNESDAY
“Hey coach, hold my shirt up” WOD Rx+ AMRAP 20 400m Run (together) 20 Front Squat (155/105) 10 Synchro Burpee Over Bar Rx AMRAP 20 400m Run (together) 20 Front Squat (135/95) 10 Synchro Burpee Over Bar Fitness AMRAP 20 400m Run (together) 20 Front Squat (95/65) 10 Synchro Burpee Over Bar MIDLINE ACCESSORY 40 […]
WOD 082217 TUESDAY
Congrats to Mike and Joanna on the birth of their beautiful baby girl Lennon Rose! STRENGTH 7×3 SNATCH BALANCE WOD Rx+ 27-21-15-9 Overhead Squat (95/65) CTB Pull Up Rx 27-21-15-9 Overhead Squat (75/55) Pull Up Fitness 27-21-15-9 Overhead Squat (65/45) Banded Pull Up
WOD 082117 MONDAY
STRENGTH Every :90 x 10 2 DEADLIFT + 1 POWER CLEAN *increasing every round* WOD Rx+ 20 Rounds 2 Power Clean (225/155) 3 Burpee over Bar Rx 20 Rounds 2 Power Clean (185/125) 3 Burpee over Bar Fitness 20 Rounds 2 Power Clean (155/105) 3 Burpee over Bar