• WOD 4/1/15

    Strength: Deadlift 4 x 10 @ 65% WOD: 2 Rounds for time – 400m run – 20 deadlifts *Today’s workout was programmed by Coach Kerry.

  • WOD 3/26/15

    PARTNER CORE WOD: 3 rounds each – partner 1: holds handstand (against wall), until partner 2 finishes sit-ups. – partner 2: 30 anchored sit ups *If partner 1 comes off the wall, partner 2 must stop performing sit ups until partner 1 is back up against the wall. WOD: ASCENDING AMRAP 7 3 – 3 6 –

  • WOD 3/24/15

    STRENGTH: EMOM 10 2 hook grip deadlifts 2 hang cleans @ 75% bw WOD: 21-15-9-6-3 – deadlift – lateral burpees over bar (185/115) CAP: 9