WOD

Latest Posts

  • Let's Go Linda!!
    Let’s Go Linda!!
    1) STRENGTH & SKILL (20 min) Deadlifts 4×15 Note: Find your tempo and increase accordingly each set based on your technique. Avoid finding a 15 RM. 2) WOD AMRAP 9 15 Ring Pushups 600ft Run (3 laps) Rest 1 min AMRAP 3 ME One-Arm Alt. DB Cluster...
    Read more
  • Consistency is Key
    Consistency is Key
      1) STRENGTH & SKILL (15 min) Push Jerk 3×3 Split Jerk 3×3 *Working percentages 60-70% of max S2OH Note: The next 3 weeks we will be focusing on the jerk drive. This includes the dip and the extension of the legs in the jerk. For this...
    Read more
  • Don't turn Green...
    Don’t turn Green…
      1) WOD “Incredible Hulk” AMRAP in 20 minutes 5 Deadlifts (115/75 lbs) 5 Hang Power Cleans (115/75 lbs) 5 Front Squats (115/75 lbs) 5 Push Press (115/75 lbs) 5 Back Squat (115/75 lbs) 2) AP Gymnastic Strength 10 Legless Rope Climbs...
    Read more
  • Saturday Class: Don't Pass Out...
    Saturday Class: Don’t Pass Out…
    30 Minutes to Complete: Row 800m 30 KB Swings; 24/16 30 Burpees Row 600m 21-15-9 Push Press; 95/65 Deadlift; 95/65 Row 400m 21-15-9 Hang Clean; 135/95 Deadlift; 135/95 Row 200m 30 KB Swings; 32/24 30 Burpees...
    Read more
  • Competitors Class: Chipper
    Competitors Class: Chipper
    1) Conditioning 3 Rounds 63 Air Squats 42 Calorie Row 21 Kipping Handstand Push-ups 2) Olympic Lift Power Snatch + BTN P. Press + OHS 1 set 3+3+3 – 60% 1 set 3+3+3 – 65% 3 sets 3+3+3 – 70% 3) COMPWOD AMRAP 15 70 Dumbbell Snatches...
    Read more