5.1.2015

SWOD Strict Press 6×4 @ 80% WOD 15 Minute AMRAP 1 Wall Walk 5 Plate Burpees 10 Jumping Lunges 100M Sprint

4.30.2015

SWOD Self Improvement Thursday Use this time to get some extra attention on something you struggle with. You can also use this time to get some extra mobility in. WOD 10 Min Amrap 60 Wall Balls 20/14 30 Deadlifts 225/155 comp 275/185 10 Muscle Ups SPARTAN WOD OPTION...

4.29.2015

SWOD Turkish Get-up Review WOD 5 Minute AMRAP 5-KB Pushups 5-Russian Swings 5-American Swings 1 Minute Rest Then: For time (20 Minute Cap) 400 Meter Run 22-KB Rack Squats 22-KB Push Presses 22-KB Squat Presses 200 Meter Run 16-KB Rack Squats 16-KB Push Presses...

4.28.2015

SWOD 8 Min EMOM 3 Deadlifts @ 80% WOD “Nancy” Five rounds for time of: Run 400 meters 15 Overhead Squats 95/65 SPARTAN WOD OPTION 5 ROUNDS 800 METER RUN 5 TIRE FLIPS 40 METER WALKING LUNGES 3 BAR MUSCLE UPS (SUB 10 C2B PULLUPS) 2 ROPE CLIMBS 1 RING MUSCLE...

4.27.2015

SWOD 3×3 OHS @ 85% WOD 15 Rounds 1 Power Clean 135/95 comp 155/105 1 Front Squat 135/95 comp 155/105 1 Power Clean 1 Front Squat 15 Double Unders