• WOD Tuesday 4/4/17

    Skill: Pull-ups/Muscle-ups (Chose 1 movement within the 3 pairs) (1) -Muscle-ups 5×3 or -Chest to bar 5×6 (2) -Strict Pull-ups 5×3 or -Kipping Pull-ups 5×6 (3) -Jumping Negatives 5×3 (3 separate 5sec negative hold) -Assisted Pull-ups 5×6 METCON: 12 minute AMRAP -20 V-ups -15 S2OH (95/65) -10 Burpees

  • WOD Monday 4/3/17

    Strength: EMOM 10 Every 2 minutes for 10 minutes: -Clean & Jerk 5×2 @60% (Squat Clean) Every 2 minutes for 10 minutes: -Back Squat 5×4 @60% METCON: For Time: 10-8-6-4-2 -Squat Cleans (115/75) 20-16-12-8-4 -T2B CAP 10