7.19.2019

Partner WOD4 Rounds (alternating Rounds while Partner holds D-Ball 70/50)8 Power Snatches (155/105)8 Bar Facing Burpees Building Run and then Directly into… 4 Rounds (Alternating Rounds while partner holds Plate 45/35 overhead)8 Power Snatches (135/95)8 Bar...

7.18.2019

SWODBuild to a heavy Hang Power Clean AMRAP 6: WOD3 Strict Pull-ups 6 Hang Power Cleans (165/115) 12/9 Calorie Assault Bike Rest 6 Minutes AMRAP 6:3 Strict Pull-ups6 Hang Power Cleans (135/95) 12/9 Calorie Assault Bike

7.17.2019

SWODDeadlift20-Rep Heavy A 20-rep for the day as a gauge on where we are with our higher repetition capacity. WODFor Time: 200 Meter Run27 Wallballs (20/14), 27 Box Jumps (24/20)200 Meter Run21 Wallballs (20/14), 21 Box Jumps (24/20)200 Meter Run15 Wallballs (20/14),...

7.16.2019

WOD 2000 Meter Row Rest 5 Minutes 5 Minute AMRAP5 Ring Dips5 Burpees 2 Scores Spartan WOD1 Mile RunThen:7 Minute AMRAP10 Burpees10 Sit-ups800 Meter RunThen:5 Minute AMRAP10 Lunges10 Double KB DeadliftsThen:1 Mile Run

7.15.2019

SWODBuild to a heavy 3-rep Thruster WODAMRAP 14: 15 Thrusters (95/65) 30 Double Unders 15 Chest to Bar Pull-ups 30 Double Unders

7.12.2019

Partner WOD 2 Rounds 3 Minutes on 1 Minute rest and transition Station 1: 2 Minutes AMRAP D-balls over the shoulder 70/50 1 Minute AMRAP Double Unders Station 2: 2 Minutes AMRAP Synchro Bar Facing Burpees 1 Minute AMRAP Double Unders Station 3: 2 Minutes AMRAP Synchro...

7.11.2019

SWODPush PressBuild to a heavy set of 5 WOD5 Rounds: 21 Deadlifts 12 Push Presses Barbell: (115/85) Spartan WOD3 RoundsKB Farmer Carry around building 53/3530 Double KB DeadliftsMed Ball Carry around building20/1430 Wall Balls

7.10.2019

SWODTabata Air Squats WOD20 Minute AMRAP5 Push-ups10 Sit-ups15 Box Jumps 24/20

7.9.2019

SWOD5 Rounds Every 75 seconds 3 Position clean: High Hang Power Clean Hang Power Clean Squat Clean Work up to a heavy complex WOD4 Rounds 12/9 Cal Bike 8 Bar Muscle Ups 12/9 Cal Row 8 Hang Power Cleans 135/95 Spartan WOD3 RoundsComplex RunThen:3 Rounds30 Walking...

7.8.2019

21-15-9 KB Swings 53/35 Goblet Squats 53/35 Burpees Building Run