Month: May 2016

Warm Up: Tabata: Lunges Plank Hold Banded Side Step Pull Ups Strength: Back Squat 5-5-5-5-5 WOD: For Time: 12-9-6-3 reps of: Thrusters (115/75) Burpees Over Bar *100m Sprint after each round

Warm Up: Tabata: Burpees Hollow Rocks KB Swings Lateral Hurdle Jumps WOD: 3 Rounds For Time: 20 Box Jump Overs (24/20) 30 Sit Ups 20 KB Snatches, 10 on each arm (53/35) 30 Push Ups

Warm Up: Tabata: DU’s Inchworm Push Ups Kip Swings Single Leg Deadlift Strength: Sumo Deadlift 3-3-3-3-3 WOD: 7 min AMRAP: 30 DU’s 9 T2B 3 Hang Power Cleans (185/135)

Warm Up: 2 Rounds: 10 Burpees 10 Kip Swings 10 Jumping Lunges 10 T2B 10 DU’s WOD: For Max Reps: Tabata Row Rest 1 min Tabata Air Squats Rest 1 min Tabata Row *8 Rounds for each Tabata. Score = …

Tuesday WOD 5/17/16 Read more »

Warm Up: Tabata: Mountain Climbers Air Squats Push Ups Strict Press Strength: Split Jerk 1-1-1-1-1-1 WOD: 10 min EMOM or Until Failure: 3 Front Squats + 1 Push Jerk (135/95, or wt to get 10 unbroken) 3 Front Squats + …

Monday WOD 5/16/16 Read more »

Mobility WOD is canceled until further notice Warm Up: 2 Rounds: 100m Jog 10 Step Ups Butt Kickers 10 Push Ups High Skips 10 OH Squats WOD: “Nancy” 5 Rounds For Time: 400m Run 15 OH Squats (95/65)

Warm Up: Tabata: Burpees Lateral Lunges Hollow Rocks Goblet Squats Strength: Front Squat 3-3-3-3-3 WOD: 10 min AMRAP: 5 Tire Flips 13 OH Walking Lunges (45/25# Plate) 16 Reverse Burpees

Warm Up: Tabata: Jumping Lunges Push Ups Kip Swings Strict Press WOD: 20 min EMOM: Odd: 2 Rope Climbs (sub 10 pull ups) Even: 3 Push Jerks (155/105)

Warm Up: Tabata: DU’s Banded Side Step Side Plank Wind Mills Drop Squats Strength: Clean 1-1-1-1-1 WOD: 4 Rounds For Time: 10 Calorie Row 15 Wall Balls (20/14) 30 DU’s

Warm Up: Tabata: Mountain Climbers Good Mornings Lateral Hurdle Jumps Single Leg Deadlifts WOD: For Time: 25 KB Swings (53/35) 25 Box Jumps (24/20) 25 Deadlifts (225/155) 25 Burpees over Bar 25 T2B 25 Burpees over Bar 25 Box Jumps …

Tuesday WOD 5/10/16 Read more »