12.1.2016

SWOD Muscle Up/Pullup Skill work WOD Buy-in 2 Minute Assault Bike for Calories 1 Minute Rest 2 Minute Row for Calories 1 Minute Rest Then: 10 Minute AMRAP 6 Plyo Pushups 6 Air Squats 1 Bar Muscle Up** 1 Ring Muscle Up*** *Each round add 6 to the pushups and air squats...

11.30.2016

SWOD Skill Work… Or maybe a Cashout? You’ll have to come to find out! 😉 WOD 10 Snatches 95/65 10 Double Unders 10 KB Swings 53/35 8 Snatches 115/75 20 Double Unders 10 KB Swings 53/35 6 Snatches 135/95 30 Double Unders 10 KB Swings 53/35 4 Snatches 155/105...

11.29.2016

SWOD Snatch Balance 5@75% 3@85% 1+@95% WOD 21-15-9 Box Jumps 24/20 Toes 2 Bar 15-12-9 Shoulder to Overhead 135/95 Wall Balls 20/14 Comp= 50/30 (Slam Ball) 9-6-3 Hang Squat Cleans 185/125 Ring Dips SPARTAN WOD 2000 Meter Row 200 Double Unders 20 Burpees 20 Bar Muscle...

11.28.2016

SWOD Deadlift 5@75% 3@85% 1+@95% WOD “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups METCON Metcon station workout: 1 minute on, 20 seconds off for 3 rounds, 1 minute rest between rounds Rip stick (RS) 90 degree jump press TRX tricep...