Tuesday (2017APR25)

by | Apr 24, 2017 | WOD

-DB Snatch is your Friend!   Gymnastics: Tempo Pullups (51x5) 10min EMOM x 2   WOD: 3 Rounds 21 DB Snatch Alt 50/35# 15 T2B 9 Ring Dips   Weightlifting: Power Snatch 1RM, then 80% x 2   Jerk From Blocks 1RM, then 80% x 2   Safety Squat Box...

Monday (2017APR24) – “Nancy”

by | Apr 23, 2017 | WOD

-Enjoy!! Strength:Tempo Deadlift (51x5)10min EMOM x 2 WOD:”Nancy”5 Rounds400m Run15 OH Squats 95/65# Weightlifting:Snatch Grip Push Press + OH Squat Paused 5secsWork up to 80% of Snatch Snatch EMOM12 x 1- Starting at 70% working up Heavy NO Misses Clean...

Friday (2017APR21)

by | Apr 20, 2017 | WOD

-Better put on your Running Shoes!   Max Out Week: 1RM Clean and Jerk and Max L-Sit   WOD: 3 Rounds 800m Run 80m DB Farmer Carry 50/35# 40 Pushups   Weightlifting: Snatch 30-50% x 1 x 5   Clean & Jerk 30-50% x 1 x 5   Deadlift 60% x 2 x 5...

Thursday (2017APR20)

by | Apr 19, 2017 | WOD

-Sweet Moves Mr. Polar Bear   Max Out Week: 1RM OH Squat and Max Unbroken Pullups   WOD: 6 Rounds 8 Cleans 135/95# 6 Ring Dips 250m Row   Weightlifting: Cheesecake Recovery...