Thursday WOD 20170817


Recovery Day

Pick a skill/ movement you need help with.

Post skill/movement to comments.

Wednesday WOD 20170816


Tempo Back Squat


Post times to comments.

Tuesday WOD 20170816


For Time:

400m Run
21 Toes to Bar
21 Burpees
400m Run
15 Hand Stand Push Ups
15 Chest to Bar Pull-Ups
400m Run
9 Muscle Ups

Post times to comments.

Monday WOD 20170814


EMOM in 20 minutes of:

Even: Power Cleans + Front Squat + Thruster

Odd: 50 Double Unders

Friday WOD 20170811


As many reps as possible in 7 minutes of:

Thruster 135/95
Box Jump 30/24
Toes to Bar
* Start with one rep of each movement and add a rep to each movement, each round.

Post total reps to comments.

Thursday WOD 20170810


Bench Press


Post weights to comments.

Wednesday WOD 20170809


Three rounds for time:
Run 400 meters
21 KBS 53/35
12 Pull-ups

Post time to comments.

Tuesday WOD 20170808

Front Squats


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MONDAY WOD 20170807

For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Post time to comments.

Friday WOD 20170804


5 Rounds of:

75ft Sled Push
1 Rope Climb
20ft Handstand Walk
*Add weight to sled every round.
**Sub 3 wall walks for the handstand walk.

Post weights on sleds each round to comments.