Month: February 2019

2-18-2019

Better late than never Str/Skill: 5×4 Banded DeadliftsBuild WOD:12 min AMRAP6 Deadlifts (225/155)6Hand Stand Push Ups6 Box Jumps (24/20)

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2-16-2019

Suck it up! Str/Skill: 5 rds7reps of Bear ComplexCleanFront SquatShoulder to OverheadBack SquatShoulder to OverheadMAX WOD: 14min amrap25ft Walking Lunge15 KettleBell Swings (53/35)25ft Walking Lunge15 Hand Release Push Ups

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2-15-2019

Pick your poison Str/Skill: Double Under Progression WOD: A or B A) 10min AMRAP30 Double Unders15 Power Snacthes (75/55) B) 7min AMRAP10 Power Snatches (75/55)3 Bar Muscle Ups

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2-14-2019

One day isnt enough Str/Skill: Rope Climb Progression WOD:3rds30 Situps15 Bar Facing Burpees

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2-13-2019

I like 8’s Str/Skill: 8×8 Bench Press 8sec negative WOD:8min AMRAP8 Deadlifts (185/125)8 Strict PullUps 

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2-12-2019

Do work! Str/Skill: 6×4 Back Squats above 75% WOD: 30-20-10Thrusters (95/65)Box Jumps (24/20)

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2-11-2019

Raise your power level Str/Skill: Muscle up Progression WOD:Open workout 14.414min AMRAP60 Cal Row50 Toes 2 Bar40 Wall Balls (20/14)30 Cleans (135/95)20 Muscle Ups

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2-8-2019

We have to retest. Str/Skill: 13.47min AMRAP3 Clean & Jerks3 Toe 2 Bars6&6,9&9,12&12…135/95 WOD: 10 min AMRAP5 Shoulder to Overhead10 Deadlifts15 Box Jumps(115/75,24/20)

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2-7-2019

Choose wisely Str/Skill:5×3Front SquatsBuild WOD: You choose. 27 Calories21 Pull Ups18 Thrusters15 Pull Ups12 Thrusters9 Calories (95/65)

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2-6-2019

Hump day! Str/Skill 8 sets of 8 Strict Press8 sec Negative WOD:7min LadderKettle Bell Swings &Burpee Box Jumps2/14/26/38/410/5……. (53/35,24/20)

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