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WOD – 8-1-16

WARM-UP EMOM x 9 1=9/7 cal row 2= 10 air squats 10 v-ups 3 = :15-:20 top of chinup hold STRENGTH Back Squat – Build to a challenging set of 3 @ 30×1 in 12 mins then 3×3@90% of Max [...]

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WARM-UP 400m run 10 air squats 10 ring rows 10 pushups 10 burpees 10 wallballs – review and drill movements WOD Share and split up reps however you and your partner want.  One partner [...]

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WOD – 7-27-16

WARM-UP coaches choice STRENGTH Build to a 5m weighted ring dip no ring dip =e2mom x 5 sets – 5 pushups 31×2 tempo WOD 5 rounds for time 400m run 20 Alt KB snatches (53/35) 10 burpees

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WOD – 7-22-16

6pm class is cancelled Friday night. Sorry for the inconvenience. WARM-UP 500m row x 3 – rest 2:30 – sustainable efforts STRENGTH 3 sets A1. SA KB front squat x 5-7 / side @ 22×1 [...]

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WOD – 7-19-16

WARM-UP every 2:30 min x 3 sets :35 ring plank 50ft bear crawl STRENGTH STRICT Press 3,2,1,3,2,1 – second set heavier than first – every 2 min new set WOD 30 -20-10 Cal Row Alt KB [...]

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