WOD for 4.1.16 Leave a comment Strength: Skill: Pull-ups, Butterfly Pull-ups, Muscle-ups Metcon: 15min AMRAP 10 Hang Snatch (95/65) 20 Double Unders 200m run Facebook Twitter Google+ LinkedIn
WOD for 3.31.16 Leave a comment Strength: Sumo Dead Lifts 5x5 @ 80%-85% Metcon: 3 Rounds 1 Minute Max Wall Balls (20/14) 30 Seconds Rest 1 Minute Max Rope Climbs (Ring Rows) 30 Seconds Rest Jumping Lunges 30 Seconds Rest Facebook Twitter Google+ LinkedIn
WOD for 3.30.16 Leave a comment Strength: Strict Press 5x8 @ 60-70% 1RM Metcon: 12-10-8-6-4-2 Push Press (115/85) KB Swings (53/35) Facebook Twitter Google+ LinkedIn
WOD for 3.29.16 Leave a comment Strength: 5x20 Bar Box Steps (10/leg) Metcon: 10min AMRAP 20 Butterfly Sit-ups 10 Front Squats (95/65) *Front squats will come from the floor* Facebook Twitter Google+ LinkedIn
WOD for 3.28.16 Leave a comment Strength: Snatch 4x1 Snatch + 1 OH Squat 3x3 Snatch Balance Metcon: 4 Rounds 100m Pince Plate Carry 20 Power Cleans (115/85) 20 Box Jumps (24"/20") Facebook Twitter Google+ LinkedIn