• WOD Monday 4/24/17

    Strength: EMOM 10 Every 2 minutes for 10 minutes: -Clean & Jerk 5×2 @90% (Squat Clean) Every 2 minutes for 10 minutes: -Back Squat 5×4 @75% METCON: For Time: 21-15-9 -Wall Balls (20/14) -Deadlifts (155/105)

  • WOD Friday 4/21/17

    Strength: EMOM 10 Every 2 minutes for 10 minutes perform: -Clean and Jerks 5×1 @90% Every 2:30 for 10 minutes perform: -Back Squats 4×2 @90% METCON: For rounds and reps 2 minute AMRAP -3 Clean & Jerks (95/65) -6 Strict Pull-ups 2 minute REST 2 minute AMRAP -3 Clean & Jerks (115/75) -6 Pull-ups 2

  • WOD Thursday 4/20/17

    Skill: Double-Unders -2 minutes max Double-unders -2 minutes Rest -2 minutes max Double-unders METCON: 4 rounds for time: -6 Deadlifts -5 Hang Cleans -4 Front Squats -3 Push Press -2 Burpees over the bar (95/65)