WOD 4-5-2018 Thursday
5x5x5 – 3x3x3 Clean Pull with 5 second pause at knee Increase weight with each set. The pulls should be heavy towards the end Start at 60% of clean pull […]
WOD 4-4-2018 Wednesday
Fitness – EMOM 16 1: 4 Bench (125/65) 2: 12 Box Jumps (20/16) 3+4: 300m Rowing
WOD 4-3-2018
Fitness – Chipper 80 Push Ups 60 Slam Balls 40 KB swings (26/15) 30 Med Ball Cleans (14/10) 20 weighted Knee Raises
WOD 3-30-2018 Friday
“Bull” Two rounds for time of: 200 Double-unders 135 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile
WOD 3-27-2018 Tuesday
EMOM 21 M1- 35 single under + 10 jumping C2B M2- 35 single under + 12 single leg squats to bench/box M3- :45 Plank
WOD 2-13-2018 Tuesday
Deadlifts 5×3 Work up to a challenging 3 rep max and then perform 5 sets of 3 at 75% of that number CFIL Baseline 500m row 40 squats 30 sit-ups […]
WOD 3-8-2018 Thursday
Fitness : EMOM 16 M1: 10 Burpees M2: 10 KB Swings (26/15) M3+4: Heavy Sled Push
WOD 3-7-2018 Wednesday
Fitness – 6 rounds 12 Single Arm KB Thrusters (26/15) 4 False grip ring rows + 4 Dips with toe spot 6 Pike on rower