Aug
    25

    Friday August 26, 2016

    Hang Power Snatch + Hang Squat Snatch + OHS

    “Randy”
    75 Power Snatch 75/55

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Aug
    25

    Thursday August 25, 2016

    🏊🏼🏊🏼🏊🏼🏊🏼🏊🏼🏊🏼

    5 Rounds
    30sec tred water
    1 min rest

    12min AMRAP
    Swim 1 Lap
    10 Jump Squats
    Swim 2 Laps
    10 Jump Squats….increase laps by 1 each round

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Aug
    23

    Wednesday August 24, 2016

    For Time:
    70 Burpees
    60 AbMat/GHD Sit-ups
    50 KBS 24kg/20kg
    40 Pull-ups
    30 HSPU

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Aug
    23

    Tuesday August 23, 2016

    Beep Test

    Elizabeth
    21-15-9
    Cleans RX:135/95 Sc: 95/65
    Ring Dips

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Aug
    22

    Monday August 22, 2016

    20 Minutes to Build to a Heavy Split Jerk

    For Time:
    100-80-60
    Double Unders
    40-30-20
    Wall Balls

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Aug
    18

    Friday August 19, 2016

    Friday Fun 😬

    Run 1 Mile
    300 Air Squats
    Run 1 Mile

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Aug
    18

    Thursday August 18, 2016

    Pool Time!

    2 Rounds for Max Reps

    1 Minute Pool Muscle Ups
    2 Minutes Shallow End Sprints
    3 Minutes Burpees
    4 Minutes Swim

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Aug
    17

    Wednesday August 17, 2016

    Bench Press
    3,3,3,3,3

    12Min AMRAP
    10 TTB
    10 Pull-ups
    1 Lap Med Ball Carry

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Aug
    16

    Tuesday August 16, 2016

    OHS
    4,3,3,2,2,1

    8Min AMRAP
    4 Squat Cleans Rx:225/155
    12 Strict HSPU

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Aug
    14

    Monday August 15, 2016

    Sumo Deadlift
    3,3,3,3,3

    5 Rounds for Max Meters:
    30sec rowing
    2 min rest

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.