• WOD Thursday 7/19/18

    Strength: Overhead Squat   4×2 @65 1rm     METCON: For Time   30-20-10 -Wall Balls (20/14)   10-20-30 -Power Snatch (95/65)   CAP 11

  • WOD Wednesday 7/18/18

    Skill/Strength:   5×5 Seated Box Jumps (Increasing height each set)   **Followed by;   5×4 Weighted Lunges (2 in front and 2 behind) (Increase weight each set)   METCON: For Time   “Buy In” -1 mile Run   -50 Kettle Bell Swings (53/35) -30 Box Jump Overs (24″/20″) -10 Bar Muscle-ups (20 Pull-ups/20 Ring Rows)

  • WOD Tuesday 7/17/18

    Gymnastics: EMOM 10 Odd- 30 Double-unders  Even- 5 Strict Pull-ups  METCON: For rounds & reps  4 minute AMRAP  -12/10 Cal Row  -10 Shoulder to Overhead (75/55)  -8 Burpees over Bar  **4 minute Rest  4 minute AMRAP  -12/10 Cal Row  -10 Shoulder to Overhead (95/65) -8 Burpees over Bar  **4 minute Rest  4 minute AMRAP -12/10