• WOD 1/20/15

    STRENGTH: 1 REP MAX BACK SQUAT WOD: 8 minute clock – 50 overhead walking lunges – 50 squats – 50 hand release push-ups *with time remaining: MAX CALORIE ROW. SCORE = TOTAL CALORIES (45/25)  

  • WOD 1/19/14

    *Warm up. STRENGTH: 1 REP MAX SHOULDER PRESS. WOD: ASCENDING AMRAP 7 – 1 thruster, 1 shoulder to overhead, 1 burpee – 2 thrusters, 2 shoulder to overhead, 2 burpees – 3 thrusters, 3 shoulder to overhead, 3 burpees – 4 thrusters, 4 shoulder to overhead, 4 burpees – 5 thrusters, 5 shoulder to overhead,

  • WOD 1/16/15

    STRENGTH: Hang Power Clean 4 x 3, *Increase weight each set. WOD: 2 rounds for time – 500m row – 30 walking lunge steps – 15 hang power cleans *5 burpee penalty if bar is put down. (115/75) CAP: 12