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    WOD for April 24, 2018

    WOD for April 24, 2018

    STRENGTH: Rope Climbs Skill Work Feet, grip, knee raises, locking in...practice progressions. Athletes with the skill should accumulate 1...
    WOD for April 23, 2018

    WOD for April 23, 2018

    LONG WOD 190423: “Street Fighter” 24 Minute AMRAP T2B Squat Snatch (95/65) Calorie Row Burpee Over Rower Rest *1 minute stations, alterna...
    WOD for April 22, 2018

    WOD for April 22, 2018

    STRENGTH: Cleans Every Minute on the Minute for 12 Minutes perform 1 Squat Clean @ 75-80% *5 Minutes to get to starting weight, build as ...
    WOD for April 21, 2018

    WOD for April 21, 2018

    Gym is closed today. See you tomorrow! Note: The entrance to the gym is located down the sidewalk to the right of the garage. 215B CHEST...
    WOD for April 20, 2018

    WOD for April 20, 2018

    WOD 190420: “For Twenty” 20 Minute AMRAP 10 Power Snatches (95/65) 15 Bar Facing Burpees 20 Push Press 25 DUs 30 Air Squats *Partners wil...
    WOD for April 19, 2018

    WOD for April 19, 2018

    STRENGTH: Drop Snatch 6x2 Drop Snatch @ <50% 1RM OHS *Focus is speed, not load. WOD 190419: “Twinkletoes” 21-15-9 Row (Calories) T2B Wall...
    WOD for April 18, 2018

    WOD for April 18, 2018

    STRENGTH: Sprint Intervals 800m Run 600m Run 400m Run 200m Run *Sprint, 100% for 100m, walk 100m. This is not for time, this is for effor...
    WOD for April 17, 2018

    WOD for April 17, 2018

    STRENGTH: Back Squats Every 2 Minutes for 5 Rounds 7 Reps @ 65-70% WOD 190417: “40” 3 RFT 200m Run 25 Jumping Squats 10 C2Bs *Murph Prep:...
    WOD for April 16, 2018

    WOD for April 16, 2018

    STRENGTH: Bench Press Taek 18 Minutes to Establish a 3 Rep Max *Use a spotter. WOD 190416: “Krunk” 2 RFT 500m Row 15 Burpee Over Rower 15...
    WOD for April 15, 2018

    WOD for April 15, 2018

    STRENGTH: 3 Rounds NFT 10 Shoot Throughs Rest :30 40 DUs Rest :30 10 SL KB Deadlift (5 each leg) Rest :30 *Choice weight on Single Leg KB...
    WOD for April 14, 2018

    WOD for April 14, 2018

    STRENGTH: Deadlifts 6x3 @ 80% *Do not TnG, release and rebuild tension for each rep. WOD 190414: “Layer Cake” 3 RFT 10 Deadlifts (185/135...
    WOD for April 13, 2018

    WOD for April 13, 2018

    PARNTER WOD 190413: “Skunk” FOR TIME 1000m Row 50 Box Jumps (24/20) 50 Burpees 1000m Run 50 Box Jumps 50 Burpees 1000m Run 50 Box Jumps 5...
    WOD for April 12, 2018

    WOD for April 12, 2018

    STRENGTH: Alternating EMOMx10 40 DUs 2 Squat Snatches @ 60% WOD 190412: “Wild Pitch” 13 Minute AMRAP 20 Alternating Pistols 10 Squat Snat...
    WOD for April 11, 2018

    WOD for April 11, 2018

    LONG WOD 190411: “Man of the People” For Time 30 Clean and Jerks (135/95) *Every time the barbell rests on the ground, run 400m. Happy Bi...
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