9.30.2017

Partner WOD 25 Minute AMRAP 20 Burpee Box Overs 20 Cal Row 20 Shoulder to Overhead 95/65 20 Hand Release Pushups 20 V-Ups 20 Wall balls 20/14 Athlete runs 200 meters while partner works
9.29.2017

9.29.2017

Lockdown WOD Week 3 7 PM Throwdown open to all! 22 Minutes WOD 3A (100 Points) 2 Rounds 500 Meter Run Then tag (Each partner will run 2 times) Then: WOD 3B (Immediately following) (100 Points) With remaining time each partner will find the max of the following...

9.28.2017

SWOD 10 EMOM EVEN: 5 Weighted Pullups ODD: 10 Cal Row (If this takes you longer than 40 seconds then drop the number down next round) WOD 12 Minute AMRAP Bar Muscle Up (Scaled will complete Double T2B) 20 Meter Double DB Front Rack Lunges 50/35 Ring Muscle Up (Scaled...

9.27.2017

SWOD 1-Rep Max Push Press (PR CITY!!!) WOD 15 minute AMRAP 15-KB American Swings (53/35) 30-Double-unders 15-S2O (95/65) 1 Minute Rest… METCON Tabata Workout: Cardio and Strength Tabata- 30 second rest between rounds Tabata 1 (Repeat for 4 rounds): 1. Burpees 20...

9.26.2017

This week’s max will be the Push Press and will be performed on Wednesday SWOD 3 Rounds 1 Minute Plank 1 Minute Wall Sit 1 Minute Handstand Hold WOD 10-9-8-7-6-5-4-3-2-1 Deadlift 185/135 Box Jump 30/24 *Run 100 Meters after each round* Spartan 3 Rounds Run 1...