12.31.2016

Happy New Year’s Eve! Partner WOD (Chipper style) 750 Meter Row (Log Bear hug) 100 Ball Slams Russian twists 30/20 (Plank) 100/80 Calorie Bike (Dead hang on pullup bar) 200 Meter Sled Push (Plate overhead) 100 Situps (Wall Squat) 50 Burpees (In unison) You can...

12.30.2016

WOD 10 Minute Cap “Flight Simulator” 10-20-30-40-50-40-30-20-10 Unbroken sets of Double Unders (If you mess up you must start that set from the start) Rest then SWOD SWOD 6 Minute EMOM 1 Complex Power Snatch Hang Squat Snatch Overhead Squat Rest 2 Minutes...

12.29.2016

WOD 20 Minute Cap 1-2-3-4-5 Ring Muscle Ups 25-20-15-10-5 Handstand Pushups 2-4-6-8-10 Strict Pullups *Round 1 = 1 RMU, 25 HSPU, 2 Strict Pullups Rest and then complete SWOD SWOD 10 Minute EMOM Even: 10 Meter Handstand Walks Odd: 5-10 Weighted Ring Dips (If weighted...

12.28.2016

WOD A:B:C:D (2 Minutes on, 1 Minute off) A: Wall Balls 20/14 B: KB Complex 1-Russian Swing + 1 American Swing = 1 Rep C: D-Ball Complex 1 D-Ball Clean + 1 Front Squat over shoulder = 1 Rep D: Barbell Complex 1-Deadlift + 1-Hang Clean = 1 Rep Start on “A”...

12.27.2016

WOD 20 Pullups 50 Air Squats 20 Pullups 30 Front Squats 155/105 20 Pullups 10 Back Squats 225/155 Bar will be taken from the ground. Rest and Then: 3 Rounds 5 Back Squats @ 75% off of rack Immediately following each set complete 2 explosion box jumps 30/24 and 10...