17 June 2017 WOD

Posted: June 17, 2017 in Uncategorized

3 Rounds Not For Time

15 GHD Sit ups (30 Ab Mat)

:30 Sec L sit hold

Then:

For Time:

800 Meter Run

20 Back Squats 185/135

20 Power Cleans 185/135

20 Toes-To-Bar

20 Pull-Ups

16 June 2017 WOD

Posted: June 16, 2017 in Uncategorized

Sprint Ladder

100m Run (In 2 Min)

200m Run (In 3 Min)

400m Run (In 4 Min)

800m Run (In 6 Min)

400m Run (In 4 Min)

200m Run (In 3 Min)

100m Run (In 2 Min)

June 15th, 2017 WOD

Posted: June 15, 2017 in Uncategorized

3 Round For Time

400 Meter Run

10 Deadlift (225/155)

15 Dips (box/ring) Athletes choice

15 June 2017 WOD

Posted: June 15, 2017 in Uncategorized
3 RFT:

 

400 Meter Run

10 Deadlift (225/155)

15 Dips (Box/Ring)

 

June 13th, 2017 WOD

Posted: June 13, 2017 in Uncategorized

For Time:

100 Double Unders

80 KBS

60 Wall Balls

40 Pull-ups

20 Tire Flips

June 12th, 2017 WOD

Posted: June 12, 2017 in Uncategorized

Front Squat

5-4-3-2-1-1-1

Then:

10 Min EMOM

8 Thrusters

12 Push Ups

 

June 10th, 2017 WOD

Posted: June 10, 2017 in Uncategorized

Take 20 min to build to a

heave Squat Clean

Then:

8 Min Tabata:

Squat Clean at 60% of previous heavy Squat Clean

Rest 2 min

Perform a max set of ring/bar muscle up

(scale are chest to bar pull-ups, pull-ups, or jumping negatives. No bands)