• WOD Wednesday 4/19/17

    Strength: EMOM 10 Every 2 minutes for 10 minutes: -Deadlifts 5×3 @85% Every 2 minutes for 10 minutes: -Front Squats 5×2 @80% METCON: For Time: 21-15-9 -Sumo Deadlift High-pulls (75/55) -Thrusters (75/55) CAP 10

  • WOD Tuesday 4/18/17

    Skill: Pull-ups (Choose one) EMOM 10 Every 2 minutes for 10 minutes 1) Assisted Pull-ups 5×10 2) Jumping Negatives 5×5 (5 separate 5 second hold) 3) Strict Pull-ups 5×6 4) Weighted Strict Pull-ups 5×6 METCON: For Time: “Carley” -24 Cal Row -24 HSPU -24 Overhead Lunge (45/25) -24 Sit-ups -24 Kettle Bell Swings (53/35) -24

  • WOD Monday 4/17/17

    Strength: EMOM 10 Every 2 minutes for 10 minutes: -Clean & Jerk 5×2 @80% (Squat Clean) Every 2 minutes for 10 minutes: -Back Squat 5×4 @70% METCON: For Time: 10-9-8-7-6-5-4-3-2-1 -Power Cleans (95/65) -T2B CAP 11