February 1 WOD

February 1 WOD

by | Jan 31, 2018 | WOD

Metabolic Conditioning: Vanessa’s B-Day Workout – Partner Wod Ace & King = 1 Deadlift (75% of 1RM) Queen = 55 Double-Unders Deuce & Jack = 2 OHS(75% of 1RM) Spade = KB Swings Club = KB SDLHP Heart = Sit-Ups /Diamond =...
January 31 WOD

January 31 WOD

by | Jan 30, 2018 | WOD

Barbell Skill: Front Squat 7-6-5-4-3 1AE3M Metabolic Conditioning: Run/Row – at least 1 of each: 300-200-100 Sit-Ups 30-20-10
January 30 WOD

January 30 WOD

by | Jan 29, 2018 | WOD

Barbell Skill: Power Clean 3-3-2-2-1-1 1AE3M Metabolic Conditioning: 7 min ladder Hang Power Clean(135/95) Toes to Bar 1/1, 2/2, 3/3, etc…
January 29 WOD

January 29 WOD

by | Jan 28, 2018 | WOD

Metabolic Conditioning:  10 rounds (19 min) 1 min Clock: 2 Power Snatches(AC) 5 Ring Dips Double-Unders IRT 1 min Rest – Score = bar weight/DU
January 27 WOD

January 27 WOD

by | Jan 26, 2018 | WOD

Metabolic Conditioning: “18.0” 21-15-9 reps for time of: Dumbbell Snatch(50/35) DBF Burpees