WOD/Blog
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5/5/16

Strength WOD: Push Jerk Find 5 Rep Max Conditioning WOD: “Commando” 13 MIN. AMRAP 3 Front Squat (185/130) 6 HR Push-Ups 9 Box Jumps (24/20)

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5/4/16

Conditioning WOD 1 EMOM 1-10 Pull-ups Min1 = 1 Pull-up Min2 = 2 Pull-ups Min3 = 3 Pull-ups Conditioning WOD 2 “Mad Dog Tannen” 15-12-9 HSPU Deadlifts (145/125) 9-12-15 Toes-to-Bar Hang Power Snatch (95/75) 15-12-9 200m Run HR Push Ups

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5/3/16

Strength WOD: Back Squat Find 5 Rep Max   Conditioning WOD: “Kryptonite” 3 RFT 20 KBS (70/53) 10 Pistols 50 Run In Place Single Unders

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5/2/16

Strength WOD: E2MOM for 14min 2x TNG Squat Snatches *Add weight every set Conditioning WOD: 6 Min. AMRAP 6 Power Cleans (135/95) 6 Burpees

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4/30/16

Conditioning WOD: In Teams of 2 50-40-30-20-10 D/U Sit-Ups P2 is continuously running 200m until P1 completes the above. They then switch roles. Then in same teams 188 Thrusters (75/55) *Every time the barbell is switched to your partner or put down you will add 100m of running. *All running is done after you complete […]

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4/29/16

Conditioning WOD: “Jurassic Runs” 20min AMRAP 4 DB Goblet Squats (50/35) 4 Alt. DB Snatches (50/35) 4 Pull-ups Run 200m 8 DB Goblet Squats 8 Alt. DB Snatches 8 Pull-ups Run 200m 12 DB Goblet Squats 12 Alt. DB Snatches 12 Pull-ups Run 200m etc.

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4/28/16

Strength WOD: Push Jerk 5×5 Conditioning WOD: “Prime-Time” 4 RFT 500 M Row 15 Box Jumps (24/20) 10 OH Squats (95/65)

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4/27/16

Skill/Mobility WOD: 10 min. EMOM Min1:  1- 3 Rope Clmbs Min 2: 30 sec. Wall Squat Hold Conditioning WOD: “Echo & Delta” In teams of 2 5 RFT 24 Deadlifts 18 Hang Power Cleans 12 Burpees Over Bar (155/105)

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4/26/16

Strength WOD: Back Squat 5×5 Conditioning WOD: “Let’s Be Super” 7RFT 2 Bar Muscle-Ups 8 KBS (70/53) 30 D/U Mod M/U with 3 Strict CTB Pull-ups