Today’s WOD

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12-14-2017

Gotta get up to get down. Str/Skill: Ring Muscle Up progression WOD: 50 Strict Press, 50 Situps, 50 Ring Dips, 50 Situps, 50 Hand Stand Push Ups (45/35)

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12-13-2017

If it sounds different it doesn’t mean it’s bad Str/Skill: 1a) 5×7 Strict Pullups 1b) 5×5 Weighted Push Ups WOD: 30-20-10 Kettle Bell Swings,  Kettle Bell Box Step ups, Single Arm Kettle Bell Thrusters (53/35,20)

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12-12-2017

Progress come in stages Str/Skill: 5×5 Push Press med to Heavy WOD: 15 min amrap: 30 Wall Balls, 90 Double Unders (20/14)

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12-11-2017

We squat because we eat, and we eat because we squat Str/Skill: 5×3 Pause Front Squat max WOD: 5rds: 3 Power Cleans, 6 Front Squats, 12 Toe 2 Bar (135/95)

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12-9-2017

Bring a friend, be a friend. Str/Skill: 6×3 Split Jerk @75-80% WOD:14 min amrap: 20 Dumbell Clean & Jerk, 20 Toe 2 Bar (50/35)

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12-8-2017

Max everything Str/Skill: 6×3 Floor Press max WOD: 1 min max calories Air bike REST 1 min 1 min max calorie Rower REST 1 min 1min max Double Unders REST 1 min 1 min max Box Jump overs REST 1 min 1 min max burpees

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12-7-2017

“A date which will live in infamy” FDR “Never in the field of human conflict, was so much owed by so many to so few” Churchill We will honor our fallen hero’s Str/Skill: Scaling & WOD prep WOD: “Holleyman”  30rds: 5 Wall Balls, 3 HSPU, 1 Power Clean (20/14, 225/135)   Multiple scaling options, team, […]

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12-6-2017

Throttle up! Str/Skill: 7×3 Hang Squat Snatch WOD: 21-15-9 ; Hang Power Snatch, Box Jump (75/55,24/20)

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12-5-2017

Push it real good. Str/Skill: 5×5 Banded Shoulder Press WOD: 15 min amrap; 15 Push Press, 15 Pull ups, 15 Burpees (95/65)

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12-4-2017

Squats! Str/Skill: Back Squat 4×10 WOD: 200 Single Unders, 50 Situps, 50 Air Squats, 25 HRPU, 50 Air Squats, 50 Situps, 200 Single Unders

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