WOD 5/31/19

WOD: A) “Fran” 21-15-9 Thrusters (95/65) Pull-ups Rest 5 Minutes B) 1 rep max Squat Clean Post: A) 4x 10 Cal Bike 5 Strict HSPU B) Stretching/Mobility with Coach    ...

WOD 5/30/19

Its Endurance Day!! Cash in: 800 M Run then, 3 Rounds – 10 T2B 10 Weighted Sit-ups 10 Russian Twists (per side) then, 1000 M Row then, 3 Rounds – 10 Am KBS (70/53) 10 Goblet Squats (70/53) 10 Jumping Lunges Cash Out: 800 M...

WOD 5/29/19

Strength: Back squat 5×4, starting at 60% and inc weight each set WOD: 5 RFT – 5 Power Snatch (135/95) 9 Burpees over Bar Rest 3 Min, then: 5 RFT 5 Power Cleans (185/125) 25 Double Unders Post: A) 4×12 Bulgarian Split Squats (weighted) B) 3 Rounds (not...

WOD 5/28/19

For those who did Murph yesterday, great job! Treat today as a recovery session if you don’t take a total rest day. Scale your weight, and consider spending the post workout time on stretching and mobility. 21 Min EMOM 7 S2OH (135/95) 40 Second Plank 12 Cal Row...

WOD 5/24/19

With a Partner: 30 Min AMRAP 1000 m Row 100 Cal Bike 800 M Run 100 Double Unders Post: Stretching/Mobility w Coach