• WOD Monday 4/23/18

    Strength: Power Snatch 4 @60% 4 @65% 3 @70% 3 @75% Overhead Squat 5 @60% 4 @65% 3 @70% 2 @75% METCON: 3 rounds for time -30 Double-unders -15 Overhead Squats (115/80) -12 Dumbbell Snatches (50/35) CAP 11

  • WOD Friday 4/20/18

    Strength: Clean & Jerk   4 @50% 4 @55% 3 @60% 3 @65%   Overhead Squat   5 @50% 4 @55% 3 @60% 2 @65%     METCON: For Rounds & Reps   4 minute AMRAP -5 Thrusters (135/95) -20 Double-unders   4 minutes Rest   4 minute AMRAP -10 Thrusters (95/65) -40 Double-unders

  • WOD Thursday 4/19/18

    METCON: For Time   0-5 minutes -600m run (Clay Street)   5-10 minutes 3 minutes max T2B   10-15 minutes -600m run (Clay Street)   15-20 minutes 3 minutes max Push Press (95/65)