WOD 4/19/19

  Strength: Deadlift 4×8 @ 65% WOD: 12 Min AMRAP 40 Double Unders *2 Double KB Deadlift (53/35) *2 Double KB Front Squat *2 Double KB Hang to Overhead **KB movements increase by 2 reps each round Dumbbells can be substituted for KB if neccessary Post:...

WOD 4/18/19

3-6-9-12-18+ on all workouts *Rest 3 Minutes between each block A) 6 Min AMRAP -Bike Cals -KBS (53/35) -Goblet Squats B) 6 Min AMRAP -Rower Cals -V-ups -Sit-ups C) 6 Min AMRAP -Burpee Box Jumps -Wall Balls -Lunges (1 per leg) D) 6 Min AMRAP -Jumping Pull-ups -KB SDLHP...

WOD 4/17/19

Skill: Ring Muscle-ups – Spend 15-20 Min Working on Ring Muscle ups   WOD: 5 RFT 5 Ring Muscle-ups 15 Air Squats 15 Push-ups 15/10 Cal Bike/Row   Post: A) 4x 12 Banded Tricep Push-downs 12 Barbell Bicep Curls   B) 3x 30 Seconds Jumping Lunges 1:1...

WOD 4/15/19

Strength: Squats E2MOM x 6: Front Squat @ 50% x 6 + 10 HSPU Back Squat (same weight) x8 + 10 C2B Pull-ups Front Squat @ 60% x 5 + 10 HSPU Back Squat (same weight) x7 + 10 C2B Pull-ups Front Squat @ 70% x 4 + 10 HSPU Back Squat (same weight) x 6 + 10 C2B Pull-ups...

WOD 4/12/19

Open Workout 16.2 (without the time intervals) 20 min AMRAP 25 Toes to Bar 50 Double Unders 15 Squat Cleans (135/85) 25 Toes to Bar 50 Dubs 13 Squat Cleans (185/115) 25 Toes to Bar 50 Dubs 11 Squat Cleans (225/145) 25 Toes to Bar 50 Dubs 9 Squat Cleans (275/175) 25...

WOD 4/11/19

Strength: Deadlift Take 15 Min to Establish a 5 rep max for today   WOD: 5 RFT 12 SDLHP (75/55) 12 Wall Balls 400 m Run   Post: A) 3×12 Barbell Ab Rollouts B) Accumulate 2 min L-sit...