WOD

SWOLE CITY 3 Sets 10 Bent BB rows 12 skull crushers POWER WOD For time Tabata Row Burpees Situps

END WOD 800m run 50 medball cleans 40 weighted box steo overs 30 box jumps 40/35 cal row 800m run CORE 3×1 min plank WOD 100 wallballs 80 kb swing 70/53 60 squat clean 135/95 40 t2b 20 DB snatch 70/53 800 m run or 1000 m row 20 DB snatches 70/53 40 t2b 60 …

WOD – Saturday, January 27th 2018 Read More »

Warm-Up Coaches Choice Strength Build to a 1rm Hang Squat Clean below the knee WOD 2 Rounds 20 C2B Pullups 25 Thrusters (115/75) 100 Doubles

Warm-Up 3 Rounds 1 min row 1 lap walking lunge 10 pushups Strength 4 Sets Bulgarian Split Squats x 8 each leg (31×1)  – add weight from last week Ring Dips x 8-12 – use weight if needed WOD “Fortitude” (build) – try to maintain same number as last week or add if last week …

WOD – Thursday, January 25th 2018 Read More »

Warm-Up 1 min singles 10 kips 10 OHS 1 min doubles 10 knee ups 10 hang power snatch Strength Build to a heavy Hang power snatch triple + 3 OHS WOD AMRAP 10 12 Box Jumps (24/20) 10 T2B 8 Hang Power snatch (95/65)

  Warmup Coaches Choice Strength Back Squats 2×5@85% of 1rm 2×3@90% of 1rm 2×2@95% of 1rm WOD 3 Rounds 20 Front Rack Walking Lunges 115/175 15 SHSPU

WARM-UP 1k row 10 scap pullups 10 SA russian KB swings 10 DB snatch Strength 4 Sets SA DB rows x 10 each arm (20×1) Ring Tucks x 12-15 WOD 5 Rounds for time 10 DB snatch 10 Burpees over DB *new open standard rules!

SWOLE CITY 4 Sets :30 ME DEF pushups 12 DB bicep curls no supiunation POWER WOD For time 30 cal row 25 bbjo (24/20) 20 double KB hang clean

Battle of the Sexes Comoetition tm! No classes. Good luck everyone!!!

Warm-Up Coaches Choice Strength Build to a Hang Squat Clean WOD AMRAP 15 1 Squat Clean 1 Front Squat 1 STOH (185/125)