WOD 5/21/19

Strength: Overhead Work Strict Press: 55% x 7, 65% x 5, 75% x 3 10 Hollow Rocks after each Set Push Press: 50% x 7, 60% x 5, 70% x 3 10 Weighted Sit ups between Sets WOD: 12 Min AMRAP 15 Wall Balls 10 Single Arm KB Swings each side (20 total) 10 Burpee Tuck Jumps...

WOD 5/20/19

Mark your calendar for Memorial Day Murph!! Monday, May 27, 8-10 am, followed by swimming, drinks, and food, at The Racquet Club. Skill: Pull-ups 8 Min EMOM – 5 Pull-ups (choose the most difficult version you can do for 5) + 10 Jumping Lunges WOD: 7 RFT –...

WOD 5/16/19

Strength: Front Squat 5×3, increasing weight each round   WOD: ‘Jenny’ 20 Min AMRAP 20 OH Squats (45/35) 20 Back Squats (45/35) 400 M Run Post – Stretching/Mobility with Coach  ...

WOD 5/15/19

Strength – Strict Press 50% x 8, 60% x 6, 70% x 4 10 V-ups after each set Push Press 50% x 8, 60% x 6, 70% x 4  10 Hollow Rocks after each set WOD – 10 Min AMRAP 10 Wall Balls 15 KB Swings 20 Single Arm OH Squat (with KB, 10 each arm) 25 Double Unders...

WOD 5/14/19

Strength – Clean Complex E2MOM x 6 3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats Increasing weight each round   WOD – For Time 12 Burpee Box Jumps 21 Deadlifts 185/125 12 Burpee Box Jumps 15 Hang Power Cleans 12 Burpee Box Jumps 9 Front Squats...

WOD 5/13/19

Strength- Squat Snatch 3-3-2-2-1-1, inc weight each time, working up to a very heavy single   WOD- 15 Min AMRAP 5 HSPU 10 Pistol Squats 15 Pull-ups   Post- A) 3 RFT 10 KB Snatches (1 kB, alternate hands) 15 ball slams B) 50 Russian Twists...