• Tuesday September 11, 2018

    10 Min EMOM Hang Snatch + Snatch For Time: 30-20-10 Alternating DB Snatch 50/35 Burpee Over DB 1 Lap Between Rounds *Before you participate in today's WOD, make sure to be properly hydrated 24 hours prior to … Read More...

    Sep
    23

    Monday September 24, 2018

    PARTNER WOD
    20 Minute AMRAP
    Partner 1 will run 400 meters, while their Partner works at the following AMRAP:
    5 Push Ups
    10 Air Squats
    15 Ab Mat Sit Ups

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

    Sep
    20

    Friday September 21, 2018

    3 RFT
    400m Run
    40 Wall Balls

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

    Sep
    19

    Thursday September 20, 2018

    15 Minutes to build to a Heavy
    3 Position Power Snatch

    150 Double Unders
    Then
    4 Rounds
    20 DB Snatch 50/35
    20 OH Walking Lunges
    Then
    150 Double Unders

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

    Sep
    18

    Wednesday September 19, 2018

    “McGhee”
    30 Min AMRAP
    5 Deadlifts 275/185
    13 Push-ups
    9 Box Jumps

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

    Sep
    17

    Tuesday September 18, 2018

    12 Min EMOM
    2 Clean + 1 Jerk

    21-15-9
    Power Clean 95/65
    Push Press

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

    Sep
    16

    Monday September 17, 2018

    Front Squats
    3-3-3-3

    4RFT
    25 Calorie Row
    25 Burpees

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

    Sep
    13

    Friday September 14, 2018

    Partner Up!

    300 Double Unders
    100 Alternating DB Snatch 50/35
    100 KBS 24kg/16kg
    50 Front Squats 155/105
    50 Deadlifts 155/105

    Partner A accumulates reps while Partner B runs 100m. When Partner B returns he/she pick up where A left off. Continue in this manner until all reps are completed

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

    Sep
    12

    Thursday September 13, 2018

    Bench Press
    5-4-3-2-2

    21-15-9
    HSPU
    Chest to Bar Pull-up
    Calorie Row

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

    Sep
    12

    Wednesday September 12, 2018

    Choose one of the Following:
    3km Run
    Or
    3800m Row

    Core:
    30-20-10
    Hollow Rocker
    Superman

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

    Sep
    10

    Tuesday September 11, 2018

    10 Min EMOM
    Hang Snatch + Snatch

    For Time:
    30-20-10
    Alternating DB Snatch 50/35
    Burpee Over DB
    1 Lap Between Rounds

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