6.30.2017

Partner WOD (One Partner working at a time) One Partner runs 400 meters while other partner rows 500 meters Then: 3 Rounds 40 Double DB Front Rack Walking Lunges 50/35 30 Ring Dips 20 Alternating Plate Burpees 30/20 Cal Bike 100 Double Unders 2 Rope Climbs Then:...

6.29.2017

SWOD Complex Panda Pull+Snatch 5×2 work up heavy. 2 Complexes at each weight and then increase. WOD 30 Pull-ups 30 Box Jump Overs, 24/20 20 Chest-to-bar Pull-ups 20 Box Jump Overs, 30/20 10 Bar Muscle-ups 10 Box Jump Overs 36/24 Spartan 200 Meter Walking Lunge...

6.28.2017

WOD 24 Minute AMRAP 24 Double Unders 12 KB Swings 53/35 10 Wall Balls 20/14 6 KB Snatches 53/35 *Every 3 Minutes complete 6 D-Ball Over the shoulder 70/50 before continuing the AMRAP* METCON 4 minutes per station (2 sets and then do jump rope or double unders for the...

6.27.2017

SWOD Clean and Jerk EMOM3 @ 75% EMOM3 @ 80% EMOM3 @ 85% WOD 400 Meter Run 50 Deadlifts 225/155 40 Situps 30 Bar Facing Burpees 20 Cal Row 400 Meter Run SPARTAN 12 Minutes Every Other Minute On The Minute 1 Rope Climb AMRAP of Burpees Then: 12 Minutes ODD: 200 Meter...

6.26.2017

SWOD Backsquat 3×3 @ 70% 3×3 @ 75% Tempo 6xx1 Super Set with 2 sets of 3 depth jumps WOD 15 Minute AMRAP 5 Handstand Pushups 7 Toes 2 Bar 10 Front Squats 95/65 (Comp challenge = Strict HSPU and 135/95) METCON HIIT style workout: 5 rounds, 30 sec on and 10...