WOD for April 10, 2018
STRENGTH: Hang Power Clean Take 18 Minutes to Establish a 1 rep max *Either low or high hang is ok, just has to be above the knee and not...
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WOD for April 9, 2018
STRENGTH: Front Squats Every 3 Minutes for 5 rounds 3 Front Squats (60-70%) @ 22X1 Tempo WOD 190409: “Seeded” 8 Minute AMRAP 10 Wallballs...
WOD for April 8, 2018
STRENGTH: 3 Rounds NFT :20 Supinated chin-over-bar hold Rest :30 40 DUs Rest :30 15 KBS Rest :30 *Choice weight on KBS, band the hold if...
WOD for April 7, 2018
STRENGTH: Push Press Take 16 Minutes to Establish a 1RM WOD 190407: “Kennebunkport” 5 RFT 8 Power Snatches (95/65) 200m Run Note: The...
WOD for April 6, 2018
PARTNER WOD 190406: “Landshark” 10 RFT 10 Clean and Jerks (135/95) 15 Calorie Row 20 Perfect Pushups *Split Reps as desired. 30 Minute...
WOD for April 5, 2018
STRENGTH: Alternating EMOMx10 2-3 Strict MUs 12 KB Strict Press (single arm, 6 each) *Scale Strict MUs with strict false grip pulls to...
WOD for April 4, 2018
LONG WOD 190404: “Kelly” 5 RFT 400m Run 30 Box Jumps (24/20) 30 Wallballs (20/14) *40 Minute Time Cap. Happy Birthday K-Wong! Note: The...
WOD for April 3, 2018
STRENGTH: Back Squats Take 20 Minutes to Establish a 5 Rep Max *Should be about 85% of 1RM WOD 190403: “Hot Pocket” For Time 500m Row 15...
WOD for April 2, 2018
STRENGTH: Clean Complex Take 15 Minutes to Establish a heavy complex: [1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk] WOD 190402:...
WOD for April 1, 2018
STRENGTH: 3 Rounds NFT 10 Barbell Good Mornings (light) Rest :30 40 DUs Rest :30 10 Back Squats (same weight) Rest :30 WOD 190401:...
WOD for March 31, 2018
STRENGTH: Strict Press 5 Sets of 6 @ ~70% WOD 190331: “Slapstick” For TIme 1000m Row 800m Run 100 DUs Note: The entrance to the gym is...
WOD for March 30, 2018
PARTNER WOD 190330: “Correct!” 21 Minute AMRAP 31 Alternating DB Box Step-Ups (50/35) 31 Burpees 31 Single DB Push Press 31 Burpees ...
WOD for March 29, 2018
STRENGTH: Alternating EMOMx10 8/7 Calorie Row 6-8 Wallballs (20/14) *Take it easy, focus on breathing at the top of the wallball. WOD...
WOD for March 28, 2018
STRENGTH: Every 2 Minutes for 5 Rounds 4 Hang Squat Cleans 200m Run *Cleans @ ~60% 1RM Power Clean WOD 190328: “Tin Man” For Time 40 Hang...
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