Today’s WOD

3-27-2019

Dont over think Str/Skill: 5×7 Back Squats@65% WOD:2rds15 Dumbbell Box Step Overs 15 Dumbbell SnatchRest 1 minThen 2 rds10 Burpee Box Jumps20 Push UpsRest1 min2rds20 Dumbbell Lunges5 Burpees (24/20,50/35)

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3-26-2019

We’ve learned, now we practice Str/Skill: In 6 setsBuild to a heavy 3 Deadlift WOD:12min Cap30 Cal Row30 Deadlifts (225/155)30 Strict Handstand Push Ups

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3-25-2019

It’s the start of a new whatever you want. Str/Skill:  6×2Power Cleans @75% WOD: 11min AMRAP3 Power Cleans2 Jerks16 Toe 2 Bar(155/105)

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3-22-2019

Break it up. WOD: 33-27-21-15-9Thrusters (95/65)Chest to Bar Pull Ups 20min Time CapNo tie break time. If you fail to complete the workout, your score is the reps you have completed

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3-21-2019

Summer is right around the 400m run Str/Skill:4rdsMax Reps Bench Press1:95/652:135/953:165/1104:185/120 WOD: 3min per rdRest 30sec1: Row 500m, Max Kettle Bell Swings 53/352: 20 lunges, 20 Push Ups, 20 Situps3: Row 500m, Max Burpees over Rower

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3-20-2019

The more the merrier Str/Skill:6×3 Hang Power CleanMax WOD: 8min AMRAP10 Wall Balls (20/14)5 Hang Power Cleans (135/95)

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3-19-2019

Practice more, perform better Str/Skill:6×2 Low Hang Squat Snatch(Below the Knee)Work for perfect repsNot weight. WOD:EMOM 4 Min, 1 Min Rest X415 Burpee Box Jump Overs20 Dumbbell SnatchMax Double Unders(24/20, 50/35)

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3-18-2019

Simple, go faster Str/Skill: 14 min for6×3 Back SquatBuild to a heavy 3 WOD:5rds30 Squats25 Situps20 Push Ups10 Pull Ups

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3-16-2019

Might need some friends Str/Skill: 6×3 DeadliftBuild to heavy WOD: 21(18)-15(12)-9(6)Wall BallsBox JumpsDumbell Thruster

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3-15-2019

You cant hide from them. WOD:For Total Time:3 Rounds:10 Power Snatches (95/65)12 Bar Facing Burpees – Rest 3 Min – 3 Rounds:10 Bar Muscle Ups12 Bar Facing Burpees 12 Minute Time Cap, Including the 3 minute rest *Record Tie Break Time After The Completion Of The First 3-Round Couplet*

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