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Tuesday 1-26-16
Strength 10 min EMOM Even – 15/12 Cal row Odd – 15 back ext or 15 good mornings WOD 3x 3 min AMRAP 5 Deadlifts 275/205 10 HSPU 15 Wall balls 20/14 Rest 90 sec between rounds. Start over each round.
Friday, 11-17-17
Every 1:30 for 9min (6 sets) 3 Back Squats w/5 second pause in the bottom. start @ 50% 1RM BS and build if feeling good. Partner WOD: 30 Min AMRAP 100 Walking Lunges 80 Wall Ball 20/14 60 Pull Up 40 Power Clean 135/95 20 Burpee *Partner A works for 1min straight, while Partner B…
Tuesday, 7-12-16
Strength: 5min EMOM 3 Power Snatches @ 75% 5min EMOM 4 OHS @ 65% of Snatch 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Thruster 115/85 Floor Press 115/85 Cal Row
31 Heroes – Saturday, 8-4-12
The Cause Honor the 31. Support the 1000s. The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future. The WOD “31 Heroes” AMRAP 31 minutes (As Many Reps As Possible)…
Friday, 1-18-19
10 min EMOM 1 Push Jerk + 1 Split Jerk 3 RFT 20/15 Calorie Row 18 Wall balls 20/14 16 Alt DB Snatches 50/35 14 Lat Burpees over DB *22 min Cap*
Monday, 3-19-18
Strength: EMOM for 12 min 2 Pause Squats w/3 second pause in the bottom start @50% 1RM “NATE” 20 Min AMRAP 2 Ring Muscle Ups (4 c2b + 4 Dips) 4 HSPU 8 KBS 70/53