10.1.2019

SWOD:On the 1:30 x 6:1 Pausing Front Squat1 Front Squat Sets 1-3: 70-73-76% of 1RM Front SquatSets 4-6: Build to Heavy WOD:Choice 1:5 Rounds:200 Meter Run12/9 Calorie Assault Bike9 Strict Presses (95/65) Choice 2: (Rx+)5 Rounds:200 Meter Run15/12 Calorie Assault...

9.30.2019

SWOD1-Rep Max Squat Snatch* Athlete’s choice: 1-rep max Squat Clean* WOD21-15-9:Squat Snatch (95/65)Chest to Bar Pull-Ups*Athlete’s choice: Squat Cleans 115/80 instead of the Squat Snatches.*

9.27.2019

Partner WOD 25 Minute AMRAP Buy in:4 Rounds12 D-Balls over the shoulder 70/5020 Wall Balls 20/14 THEN with remaining time: AMRAP:12 Hang Power Cleans (155/105)12 Burpee Box Jump Overs (24/20)12 Push Jerks (155/105)12 Bar Muscle-ups

9.26.2019

SWODGymnastic/ Double Under Practice Warm up to about 60% of Deadlift max. WODOn the 4:00 x 5 Rounds:25/20 Calorie Assault Bike50 Double Unders5 Deadlifts *Build in Deadlift Weight* Suggestions on today’s WOD to consider: Athletes will build in deadlift weight...