WOD for June 19, 2018
STRENGTH: 3 Rounds NFT 2-3 Ring MUs Rest :30 10 Single Leg KB Deadlifts Each Leg (70/53) Rest :30 40 DUs Rest :30 *Scale Ring MUs with...
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WOD for June 18, 2018
LONG WOD 190618: “Duty Free” 3 RFT 10 Squat Snatches (135/95) 50 DUs 1000m Run *30 Minute Time Cap Note: The entrance to the gym is...
WOD for June 17, 2018
STRENGTH: Clean Complex Every 2 Minutes for 6 Rounds perform [1 Squat Clean + 1 Squat Clean + 1 Split Jerk + 1 Front Squat] *Add weight...
WOD for June 16, 2018
STRENGTH: Back Squats 5x3 @ 80+% WOD 190616: “Possessed” 3 RFT 8 Power Snatches (115/80) 8 Back Squats 40 DUs Note: The entrance to the...
WOD for June 15, 2018
PARTNER WOD 190615: “The Godfather” 8 RFT 200m Run 30 KBS (53/35) 30 Box Jumps (24/20) *Partners alternate full rounds. 30 Minute Time...
WOD for June 14, 2018
STRENGTH: Skill Day Bar MUs WOD 190614: “Full Moon” 21-15-9 Deadlifts (225/155) Pullups Lateral Burpee Over Bar Note: The entrance to the...
WOD for June 13, 2018
STRENGTH: Overhead Squats 3 x 3 @ 150%+ WOD Weight WOD 190613: “Nancy” 5 RFT 400m Run 15 OHS (95/65) *20 Minute Time Cap. Note: The...
WOD for June 12, 2018
WOD 190612: “Legends of June 2019” 6 Minute AMRAP 800m Run AMRAP HSPUs Rest 1:00 6 Minute AMRAP 800m Run AMRAP Wallballs (20/14) Rest...
WOD for June 11, 2018
STRENGTH: Rowing Drills Hands and Arms :30/:30 of each x 2 Arms Only Straight Leg,Reach+Pull Only Back :30/:30 of each x 4 “Pause at 1...
WOD for June 10, 2018
STRENGTH: 3 Rounds NFT 3 Squat Cleans @ WOD Weight Rest :30 10-12 GHD Situps Rest :30 40 DUs Rest :30 WOD 190610: “Lurong Spring...
WOD for June 9, 2018
STRENGTH: Deadlifts 5x2 @ 90+% WOD 190609: “Monkey Wrench” 5 RFT 12 Deadlifts (185/135) 12 HRPUs 60 DUs *Compare to 1/25/18, 6/10/18...
WOD for June 8, 2018
PARTNER WOD 190608: “Roasted” For Time 800m Run 40 Box Jumps (24/20) 20 Power Cleans (135/95) 4 Rope Climbs 600m Run 40 Box Jumps (24/20)...
WOD for June 7, 2018
STRENGTH: Alternating EMOMx10 5 OHS (135/95) AMRAP DUs in :30 WOD 190607: “Stolen Car” 3 RFT 6 Power Snatches (135/95) 9 OHS 12 Lateral...
WOD for June 6, 2018
STRENGTH: 3 Rounds NFT 3 Squat Clean Thrusters (heavier than WOD weight) Rest :30 :20 Hollow Rock Hold :20 Plank Hold Rest :30 200m Run...
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