WOD 110817 WEDNESDAY
STRENGTH EMOM 12 EVEN: 3 BACK SQUAT (FROM FLOOR) ODD: 2 KIP + 2 PULL UP + 2 KIP + 2 TTB METCON Rx+ FOR TIME 60 GHD SIT UP 50 BACK SQUAT (155/105) 40 TTB 30 STOH (155/105) 2O BMU Rx FOR TIME 60 GHD/WEIGHT AB MAT 50 BACK SQUAT (135/95) 40 TTB 30 […]
WOD 110717 TUESDAY
FOR LOAD OVERHEAD SQUAT 5-3-3-2-2-2-2-1-1-1 SCORE: HEAVIEST 1 OHS ACCESSORY 4 ROUNDS FOR QUALITY 20 HIP EXTENSION 20 PVC HOLLOW ROCKS
WOD 110617 MONDAY
This week starts week one of the additional Strength work. This is a 13 week program and begins with a test week. Every week following, you will be using percentages of your established lifts leading into a test week on the last week. This work is to be done on your own time, outside of […]
WOD 110517 SUNDAY
SPARTAN 9-10am AMRAP 25 100m DB suitcase carry (100/75) 10 burpee box jump over 50m box carry 10 burpee box jump over SUNDAY FUNDAY 10-11am 100 air squat 90 sit ups 80 lunges 70 push up 60 sec plank 50 mountain climber 40 wall ball 30 hollow rocks 20 pull up 10 burpees
WOD 110417 SATURDAY
10 rounds I go you go partner DT 12 deadlift 9 hang power clean 6 STOH 155/105-135/95-95/65