WOD 9/19/19

WOD: 4 rounds 600/500m Row 20 G2O 45/35 15 Double KB Push press 44/26 10 Double KB front squats 44/26 15 Burpees 20 SDHP 44/26 Post: 3 rounds 20 v ups 10 single arm KB bent rows per side

WOD 9/18/19

Strength: Snatch EMOM x 12 Min 0-2: 1 @ 70% Min 3-5: 1 @ 75% Min 6-8: 1 @ 80% Min 9-11: 1 @ 85% WOD: 5 RFT 18 Wall Balls 12 T2B 6 Snatch Grip Deadlifts (155/105) Post: 3x 1 Min Max Cal Bike (Or Row)  followed by 3 Min...

WOD 9/17/19

  Strength: Clean¬†   12 Minute EMOM Min 0-2: 2 @ 70% Min 3-5: 2 @ 75% Min 6 – 8: 2 @ 80% Min 9-11: 1 @ 85%   WOD: 3 x 4 Min AMRAPS with 2 min rest between   30 – 50 Double Unders (based on skill level) Max Reps HSPU   Post: 4x :45...

WOD 9/16/19

strength: backsquat 3 x 75%, 3 x 80%, 3 x 85% Then AMRAP @ 50% WOD: 5 RFT 200 m run 10 box jump overs Post: 4 x 12 Bulg Split Squats each leg V-ups Russian twists  

WOD 9/13/19

Open Workout 15.1 & 15.1A Two Parts in 15 Minutes (15.1) AMRAP in 9 Minutes 15 T2B 10 Deadlifts (115/75) 5 Snatches (115/75) Then (15.1A), from 9:00-15:00 1 RM Clean and Jerk Post: Pick a skill and spend the remainder of class working on...