by admin | Dec 18, 2018 | WOD
Barbell Skill: Overhead Squat – max reps – 1AE3M 60% of 1RM70% of 1RM80% of 1RM90% of 1RM Movement Skill:Max Height Box Jump – 10 min
by admin | Dec 17, 2018 | WOD
Metabolic Conditioning: Happy Birthday Max – 3 rounds – 12-16-17 Power Snatch (125/85)(115/75)(95/65) BurpeesPower Cleans (125/85)(115/75)(95/65)18 Double-Unders OR 1 Muscle-Up to end ea rd Adjust Bar for next rd – Rotate order each...
by admin | Dec 16, 2018 | WOD
Metabolic Conditioning: 1 Round (135/95) (No Rack)400m Run + 40 Sit-Ups + 15 Front Squats 2 Rounds200m Run + 20 Sit-Ups + 9 Front Squats 3 Rounds100m Run + 10 Sit-Ups + 6 Front Squats
by admin | Dec 14, 2018 | WOD
Metabolic Conditioning: 15 Happy Birthday Amanda/Beryl 12 min amrap12 Deadlifts(AC)16 Wall Ball(20/14 to 10/9)
by admin | Dec 13, 2018 | WOD
Metabolic Conditioning: 15 Box Jumps(30/24) 5 Cleans(AC)12/4, 9/3, 6/2, 3/1 Movement Skill: Wheelbarrow Leg Drop Drill Partners – 1 min each – 3 rds approx – 40′