Today’s WOD

10-17-2019

She is almost here Str/Skill: Double Under Progression10min/EMOMMax Unbroken WOD:8min ARMAP12 Wall Balls (20/14)6 Front Squats (115/85)3 Bar BurpeesRest 2 Min500M Row

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10-16-2019

Mobility Str/Skill:6×5 Overhead SquatBuild to perfect 5 WOD:15min AMRAP10 box jumps15 SA DB OHS (50/35) 20 sit ups

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10-15-2019

Get real Str/Skill: 12min Build to a heavy5Rep Push PressFrom the Floor WOD:Road Run21-15-9Push PressPull UpsRoad Run(95/65)

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10-14-2019

Back on track Str/Skill:5×3  Deadlift @55%Against Black Bands WOD:15min AMRAP400M Run20 Deadlifts (225/155)20 Toe 2 Bar

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10-12-2019

Let’s get real Str/Skill:1a) 5xMax UB Strict Pull Ups1b) 5xMax UB Push Ups WOD:100 D/U1 Rd DT100 D/U1 Rd DT100 D/U1 Rd DT (12 Deadlifts9 Hang Power Cleans6 Jerks)155/105

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10-9-2019

Last day. Str/Skill:2min clock20 Cal BikeMax Rope Climbs  WOD:200M Run w/ball400M Run w/o ball200M Run w/ball400M Run w/o Ball(20/14)

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10-9-2019

Learn from mistakes and improve Str/Skill:5×5 Hang Power Clean@60%Fast barbell cycle WOD:3 rounds:21 DeadLifts (185/135)15 Box Jump Overs (24/20)9 Strict Handstand Push Ups

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10-8-2019

Dumbbells! Str/Skill:8×8 Strict Dumbbell PressBuild to heavy set of Unbroken WOD:10min AMRAP25 Thrusters (45/35)10 Bar burpees5 Bar Muscle Ups

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10-7-2019

Last few days Str/Skill:14min to Build1Rep Max Power Snatch WOD: 50 Double Unders, 30 Power Snatch (75/55)50 Double Unders, 20 Power Snatch50 Double Unders, 10 Power Snatch

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10-5-2019

Get down for a Saturday Str/Skill:14min to find3 Rep Max Thruster WOD:13min AMRAP6 Thrusters3 Bar Burpees200M Run(115/75)

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