Today’s WOD

11-26-2019

Deadlifts! Str/Skill:7×3 Deadlifts2@75%2@80%2@85%1@90% WOD:10min Ladder1 Deadlift3 Push Ups2 Deadlifts6 Push Ups3 Deadlifts9 Push Ups……..So on(225/155)

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11-25-2019

Overhead! Str/Skill:7x 1+2Front Squat+ Split JerksBuild  WOD:”Jackie”1000M Row50 Thrusters (45/35)30 Pullups 

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11-23-2019

Sumo! Str/Skill:15min1 Rep Sumo DeadliftMAX WOD:21-15-9-15-21Sumo Deadlift High PullBox Step Up w/KBPush Press(95/65,53/35)

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11-21-2019

Yes you will survive. Str/Skill:7×2 Squat SnatchBuild to Above 85% WOD:3rds400M Run6 Power Snatch20 Lunges(95/64)

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11-20-2019

This one matters Str/Skill:10minPull Up progressionbutterfly and kipbuild into Bar M/U WOD:Cindy20min amrap5 Pullups 10 Pushups 15 Squats Or  Mary20min AMRAP5 Handstand Push Ups10 Alternating Pistols Squats15 Pull Ups

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11-18-2019

Step 1 Str/Skill:15minBuild a 2 Rep DeficitDeadlift 2inch WOD:Annie 50/40/30/20/10 Double unders Situps

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11-15-2019

It wasnt in the open, but it should have been. Str/Skill:5rds1min Sorenson Holds50/40/30/20/10Air Squats WOD: “FRAN” 21-15-9Thrusters, Pull Ups95/65

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11-13-2019

All things! Str/Skill:15min: Build to a heavy 5repDeadlift WOD:Row 1000M100 Double Unders100 Wall Balls 20/14Time Cap 15min

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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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