Today’s WOD

11-19-2018

If it’s working, why change it. Str/Skill: 5×10 Strict Press Build WOD: 5rds 10 Push Press 20 Lunges 30 Double Unders 95/65

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8-17-2018

Work work work….all day long Str/Skill:6×6 Deadlifts Build WOD: 2rds 3min Amrap 10 Cal Row 5 Burpees over the rower Rest 1 min 3min Amrap 6 Deadlifts 8 Push Ups (225/155)

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11-16-2018

Nobody likes these Str/Skill: 6×1 Below knee pause Hip pause Squat Snatch @75% WOD: 15-12-9-7-5 Power Snatch Toe 2 Bar Thruster (95/65)

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11-14-2018

Show up! Push hard. Str/Skill: Row 500m, rest 3 min, Row 500m WOD: 7min Amrap 5 Burpee Box Jump Overs 15 Situps (24/20)

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11-14-2018

ITS ONLY…..Wednesday Str/Skill: 7×7 Push Press @50-60% WOD: 30 Wall Balls 9 Shoulder to Overhead 30 Wall Balls 7 Shoulder to Overhead 30 Wall Balls 5 Shoulder to Overhead (20/14,135/95)

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11-13-2018

Get Strong Str/Skill: Back Squats 2×4@75% 2×3 @80 2×2@90% WOD: 4rds 10 Kettle Bell Swings 10 Kettle Bell Lunges 10 Pullups (53/35)  

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11-12-2018

Veteran’s Day Str/Skill: Barbell Cycling 5×5 Power Cleans, build, TnG WOD:”The Chief” 5rds 3min amrap, rest 1 min 3 Power Cleans (135/95) 6 Push Ups 9 Squats

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11-10-2018

Work Str/Skill: 14 min 1 rep Max Thruster WOD: 20 Wall Balls (20/14) 20 Thrusters (95/65) 20 Push Ups 15 Thrusters (115/85) 20 Lunges 10 Thrusters (135/95) 20 Pull Ups 5 Thrusters (155/105)

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11-9-2018

Its Friyay! Str/Skill: 6x 2+2 Power Cleans + Front Squats WOD: 4min amrap 5 Power Cleans 10 Toe 2 Bars Rest 1 min 4min amrap 3 Squat Clean 10 Knees to Elbows (95/65)

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11-8-2018

This the season Str/Skill: Bench Press 5×3  3sec negative WOD: 5rds: 50 Double Unders & 5 Jerks 155/105

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