8.31.2018

Partner WOD 8 Minute AMRAP 30 Double Unders 10/7 Cal Bike *Alternating rounds Rest 1 Minute 8 Minute AMRAP 5 Rounds each: 100 Meter sprint Then: AMRAP D-Balls over shoulder 70/50 Rest 1 Minute 8 Minute AMRAP 10 Box Jumps 24/20 10 Ring Dips *Alternating...

8.30.2018

SWOD Skill Work Squat Clean Complex 1 Squat Clean with 1 second pause at top of knee and then 3 second ascent to hips and quick under the bar. Then one regular speed squat clean *Working on the Squat clean skill is the key here. Only go as heavy as your form allows....

8.29.2018

WOD 300 Meter Run 20 Deadlifts 225/155 2 Minute Rest 300 Meter Run 20 Back Squats 185/125 2 Minute Rest 300 Meter Run 20 Front Squats 135/95 2 Minute Rest 300 Meter Run 20 Overhead Squats 115/75 *5 Bar Facing Burpee penalty for every broken...

8.28.2018

SWOD Strict Press Max reps @ 80% Push Press Max Reps @ 80% Split Jerk Max Reps @ 80% *Rest 2 Minutes between attempts* WOD 800 Meter Run 20 Pull-ups 100 Double Unders 20 Toes 2 Bar 1 Mile Bike 20 Pull-ups 1000 Meter Row 20 Toes 2 Bar Spartan Do the WOD with doubling...

8.27.2018

SWOD Back Squat: 3 @ 80% 2 @ 85% 1 @ 90% 1 @ 90% 4 @ 80% 4 @ 80% WOD 18 Minute EMOM Minute 1: 15 Russian KB swings (70/53) Minute 2: 10 HSPU (Strict = Rx+) (If 10 is too much… Modify to a number that takes you 30-40 Seconds to complete) Minute 3: 1 Squat snatch...