WOD 6/7/19

“Devil of Ramadi V2” 4 Rounds (With a Partner) for Time: 8 Man MAkers (50/35)/Plank Hold 20 Deadlifts (275/205)/Wall Sit 24 One-Arm Dumbbell Thrusters (50/30)/Scissor Kicks Cash Out: 500 Double Unders/Row...

WOD 6/6/19

WOD: 3 Roumds 10 Burpee Box Overs 10 Wall Balls 20  Jumping Lunges ***Rest 2 Min 3 Rounds 10 Dips 10 Hand Release Pushups 12/10 Cal Row ***Rest 2 Min 3 Rounds 10 Weighted V-ups 10 Weighted Sit-ups 10 Russian Twists per Side Cash out: 400 M...

WOD 6/5/19

Strength: Clean Complex E2MOM x 8, increasing weight each round Power Clean + Hang Power Clean + Split Jerk WOD: 14 Min AMRAP 21 KB Swings (53/35) 15/10 Cal. Bike 9 CTBs 3 Deadlifts (315/215) Post: A) 4 x 8 Romanian Deadlifts Bent-over Barbell Rows B) Tabata Weighted...

WOD 6/4/19

Strength: Power Snatch 60% x 3 65% x 3 70% x 3 x 3 WOD: 3 RFT 50 Dubs 15 HSPU 400 M Run 15 T2B Post: A) 3 x 20 GHD Sit-ups B) 3 x Max Reps Strict Pull-ups

WOD 6/3/19

Strength: Squats E2MOM x 6 Front Squats x 10 @ 50% 3 Second Paused Back Squats x 6 @ same weight Front Squats x 8 @ 60% Paused Back Squats x 4 @ same weight Front Squats x 6 @ 70% Paused Back Squats x 2 @ same weight WOD: 15 Min AMRAP 15 Wall Balls 250 M Row 10 Burpee...

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    ...