April 30th, 2017 Rest Day

Posted: April 30, 2017 in Uncategorized

Rest Day

April 29th, 2016 WOD

Posted: April 29, 2017 in Uncategorized

30-25-20-15-10

Thruster 95/75

Burpee box jump over 24’/20

(20 minute time cap)

April 28th, 2017 WOD

Posted: April 28, 2017 in Uncategorized

4 rounds of 400 meter run followed by max pull-ups

Rest two minutes in between each set

April 27th, 2017 WOD

Posted: April 27, 2017 in Uncategorized

16 Minute EMOM

1-14 pistols

2- 7 power snatches 75/55

April 26th, 2017 Rest Day

Posted: April 26, 2017 in Uncategorized

Rest Day

April 25th, 2017 WOD

Posted: April 25, 2017 in Uncategorized

Clean and jerk

0-2 minutes

12 clean and jerks @ 135/95

 

2-4 minutes

11 clean and jerks @ 155/105

 

4-6 minutes

10 clean and jerks @ 185/115

 

6-8 minutes

9 205/125

 

8-10 minutes

8 clean and jerks @ 225/135

 

Athletes will go until they cannot complete the amount of reps required in the two minute thresh hold, as soon as they fail to complete the amount of reps, have athletes run one mile. Scores will be weight x reps on the last bar the athlete touch and a separate score for their mile time

April 24th, 2017 WOD

Posted: April 24, 2017 in Uncategorized

For time

10 pull-ups

15 hand release push-ups

20 sit-ups

25 air squats

 

10 chest to bar pull ups

15 hand release push-up

20 sit-ups

25 air squats

 

10 pike push-ups

15 hand release push-ups

20 sit-ups

25 air squats

 

10 tire flips

15 hand release push-ups

20 sit-ups

25 air squats