11.30.2018

SWOD (15 Minutes) 5-Rep Max Clean and Jerk (Touch and go) WOD AMRAP 20: 20 Wall balls (20/14) 20 Power Snatches (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 Calorie Row Spartan WOD AMRAP 25 Minutes 20 Wall balls (20/14) 20 Med Ball Sit-ups 20 Box Jumps...

11.29.2018

Partner WOD 12 Rounds: 15/12 Calorie Assault Bike 12 Burpees Non-working Partner will hold Kettlebells while working partner works. Partners alternate rounds. Then: 100 Hand Release Pushups *Non working partner will hold the locked out position on the rings. (If...

11.28.2018

WOD At the 0:00, Part #1: AMRAP 5: Hang Squat Clean 21 Repetitions – 115/80 21 Repetitions – 135/95 Time Remaining, Max reps – 155/105 Rest 3:00 At the 8:00, Part #2: AMRAP 5: Push Press 21 Repetitions – 95/65 21 Repetitions – 115/80 Time Remaining, Max reps – 135/95...

11.27.2018

WOD AMRAP 15: 30 Double-Unders 15 Power Cleans (115/80) 30 Double-Unders 15 Toes to Bar Gymnastic Conditioning and practice In a 4:00 time cap, climb as high as possible: 1 CTB Pull-Up 2 Unbroken CTB Pull-Ups 3 Unbroken CTB Pull-Ups 4 Unbroken CTB Pull-Ups 5 Unbroken...

11.26.2018

SWOD “Stamina Squat” Alternating “On the Minute” x 12 (6 Rounds): Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats *Both* lifts are performed with the same load: 67% of our estimated 1RM Front squat. This is the fifth...