Today’s WOD

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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10-30-2019

We can do anything, if we keep working Str/Skill:5×2+2 +1Power CleanSquat CleanJerk WOD:6rds7 Toe 2 Bar5 Clean & Jerks (115/85)3 Burpee Box Jump Overs(24/20)

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10-29-2019

Varied Str/Skill:1a) 5×7 Strict Pull Ups1b) 5×10 Weighted Push Ups WOD:12min AMRAP5 Sumo Deadlift High Pull10 Hand Release PushUps15 Wall Balls(95/65,20/14)

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10-28-2019

Let get better together Str/Skill:6×3Front SquatBuild to a heavy 3 rep WOD:6rds10 Kettlebell Swings10 ThrustersEvery 2 rds400M Run(53/35,95/65)

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10-25-2019

Wear your best costume! WOD: For Time:21-15-9Deadlifts 225/155Handstand push-ups21-15-9Deadlifts 315/20550ft handstand walk Time Cap: 9 Min

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10-24-2019

One more day Str/Skill: 6×2+2Power Clean +Hang Power CleanBuild to a heavy complex WOD: 9min Ladder0-3 mins7 Box Jump Overs3 Clean & Jerks3-6 mins7 Box Jump Overs5 Clean & Jerks6-9 mins7 Box Jump Overs7 Clean & Jerks(24/20,  

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