Mar
    07

    Tuesday March 7, 2017

    12 Min AMRAP
    3 Rope Climbs
    12 Push Press 135/95
    50 Double Unders

    Core:
    5 Rounds
    20 V-Ups
    20 Back Extensions (GHD or Superman)

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

    Mar
    02

    Thursday March 2, 2017

    20 Min AMRAP
    5 Pull-ups
    10 HSPU
    15 Alternating Pistols
    20 Double Unders

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

    Mar
    01

    Wednesday March 1, 2017

    Deadlifts
    5×3

    12 Min AMRAP
    20 OHWL 45/25
    12 Burpee to Plate

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

    Feb
    28

    Tuesday February 28, 2017

    Tabata (20sec work/10sec rest x8)
    Hang Power Clean 135/95
    Front Squat 95/65
    Push Press 65/45
    Sit-ups

    Rest 2 Minutes between each exercise

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

    Feb
    27

    Monday February 27, 2017

    Don’t forget to submit your 17.1 scores by 8pm Monday!!

    500m Row
    30-20-10
    Wallballs
    KBS 32/24
    500m Row

    Strict Press
    5-4-3-2-2-1

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

    Feb
    23

    Thursday February 23, 2017

    Tabata (20sec on/10 sec Rest – 4 Minutes each movement)

    Jump Squats
    KBS
    Push-ups
    Walking Lunges

    “Annie”
    50-40-30-20-10
    Double Unders
    Sit-ups

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

    Feb
    22

    Wednesday February 22, 2017

    Last Open WOD Before the 2017 Open 😬

    15.1
    9 Min AMRAP
    15 TTB
    10 Deadlifts 115/75
    5 Snatch 115/75

    15.1A
    6 Minutes to Find a 1RM Clean & Jerk

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

    Feb
    20

    Thursday February 21, 2017

    Deadlifts
    5×4

    Row Sprints
    4x500m
    *Rest as needed between rounds

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

    Feb
    17

    Friday February 17, 2017

    Working with a partner

    30RFT
    5 Medball Cleans
    4 Chest to Bar Pull-ups
    3 Burpee Box Jumps

    While one person works, the other holds a holds a Plank

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

    Feb
    16

    Thursday February 16, 2017

    400m Run
    30 Snatch 75/55
    400m Run
    30 Snatch 95/65
    400m Run

    Immediately followed by 10 Minutes to establish a 1RM Snatch

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