Month: November 2019

11-12-2019

Back to our regularly scheduled wods Str/Skill: 7×5Seated Strict PressWOD:12min AMRAP7 Toe 2 Bar14 Push Press21Kettle Bell Swings (95/65,53/35)

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11-11-19

Veterans day! Str/Skill: 10min WOD prepsquat clean prac.Box Jump tech. WOD:”Klepto”4 Rds27 Box Jumps20 Burpees11 Squat Cleans(24/20,145/100)NO TIME CAP

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11-8-2019

Give it your best shot WOD:For time, partitioned any way:40 muscle-ups80-cal. row120 wall-ball shots (20-lb. ball to 10 ft/ 14-lb. ball to 9ft) Time cap: 20 min.

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11-8-2019

It’s almost over Str/Skill:6×5 Floor PressBuild WOD:25 HSPU50 KB Swings50 KB Lunges50 KB SDHP25 HSPU(53/35)

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11-6-2019

Shoulders Str/Skill:3×5 Strict Press3×3 Push Press3×1 Split JerkBuild each set WOD:4rds15 Push Press (95/65)15 Box Jumps (24/20)35 D/U

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11-5-2019

You will have fun Str/SkillTwisting ball throw10min:30work:30sec rest20/14 WOD:12min Clock1K Row40 Toe 2 BarMax Burpees in time left.

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11-4-2019

Find your weakness Str/Skill:14min to build Back Squat5rep Heavy WOD:5min to finish2rds30 Wall Balls (20/14)20 Pull Ups5min to finish2rds30 Wall Balls15 Chest 2 Bar Pull Ups5min to finish2rds30 Wall Balls10 Bar Muscle Ups

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