August 14, 2017
(WOD) … A) FRONT SQUATS (20X1) 8,8,8,8 …REST EXACTLY 2 MINS… … B) AMRAP 10 MINS 10 DB HANG SQUAT CLEANS 10 DB PUSH PRESS 10 TOES TO BAR … (SUPPLEMENTAL) … A) 2 SNATCH HIGH PULL+1 POWER SNATCH 2+1 AT 75-80%...
Read moreAugust 12, 2017
(POWER HOUR WOD) … A) FLOOR PRESS BUILD TO A HEAVY TRIPLE … B) FLOOR PRESS DROP TO 8-% FOR 5 SETS OF 3 … 5 SETS: C1) KNEELING DB OVERHEAD PRESS X15 C2) PUSH UP X10 C3) BANDED BICEP CURL X20 C4) OFFSET ISOMETRIC LATERAL RAISE X10...
Read moreAugust 11, 2017
(WOD) … A) 15-12-9 DOUBLE BODY WEIGHT DEADLIFTS 3/4 BODY WEIGHT STRICT PRESS *scale weight so rounds are no more than 3 sets each* … B) 3 SETS NOT FOR TIME: 8 DB HANG POWER CLEANS 8 DB FRONT SQUATS 8 DB ALTERNATING REVERSE LUNGES...
Read moreAugust 10, 2017
(WOD) … A) AMRAP 30 MINS: 20/18 CAL ROW 10 NO PUSH UP BURPEES 200M RUN 10 WALKING FRONT RACK DBL KB LUNGES 20 DOUBLE UNDERS 5 STRICT TOES TO BAR …Rest 1 Min…
Read moreAugust 9, 2017
ATTACK MODE! … (WOD) … 8/9/2017 … A) PUSH PRESS 3,3,2,2,1,1 …Rest 2-3 Mins… … B) AMRAP 10 MINS: 10 PULLUPS 10 PUSH UPS 10 SUMO DEADLIFT HIGH PULL (75/55) … (SUPPLEMENTAL) … A) EVERY 75 SECS FOR 8...
Read moreAugust 8, 2017
(WOD) … 8/8/2-2017 … A) 5 SETS: IN 3 MINS COMPLETE: 30 AIR SQUATS 20 DEADLIFTS (135/95) 10 SHOULDER TO OVERHEAD AMRAP DOUBLE UNDERS/LATERAL HOPS …Rest 3 Mins… … (SUPPLEMENTAL) … A) 3 ROUNDS: 3 ROPE CLIMBS 20...
Read moreAugust 7, 2017
Are we pumped up after the games to push a little harder and work on those weaknesses?!? What was your most inspiring moment from this years’ games? … A) FOR TIME: 50/35 CAL ROW 40 KBS (53/35) 30 KNEES TO ELBOWS 20 BURPEES 10 RING...
Read moreAugust 5, 2017
(POWER HOUR WOD) … 5 SETS: A1) DB LATERAL RAISE X10 A2) KB UPRIGHT ROW X10 A3) KB SHRUG X10 A4) 100M KB FARMERS WALK … 1 SET: B) MINUTE DB CURL MEDLEY … 3 SETS: C1) BANDED SHRUG X20 C2) BARBELL SUPINATED INVERTED ROW X10 C3) 30...
Read moreAugust 4, 2017
(WOD) … 8/4/2017 … A) 3 ROUNDS: 400M RUN 10 POWER CLEAN AND JERKS (135/95) … (SUPPLEMENTAL) … A) BUILD TO A HEAVY SNATCH QUICKLY IN 15 MINS … B) BUILD TO A HEAVY CLEAN AND JERK IN 15 MINS (heavy for the day) …...
Read moreAugust 3, 2017
Big shout out to our commitment club winners this Month. Be sure to pick up your free T-shirt, Jackie and Mo! … Duncan Cox Paige Morgan Bob Morgan Jeff Tang Chris Falzone Todd Atherton Jackie Protacio (t-shirt) Javier Coronel Angel Hansen...
Read moreAugust 2, 2017
(WOD) … A) DEADLIFT 5,5,5,5 Rest 2-3 Mins… … B) AMRAP 7 MINS: 50 DOUBLE UNDERS 10 OHS (135/95) … (SUPPLEMENTAL) … A) POWER CLEAN+ 2 SPLIT JERKS 1+2 AT 80-85% X4 SETS … B) 50 STRICT TOES TO BAR … (BURN)...
Read moreAugust 1, 2017
N O E X C U S E S! (WOD) … 8/2/2017 … A) FOR TIME: 50 JUMPING ALTERNATING LUNGES 50 PULL-UPS 50 PUSH PRESS (95/65) 50 HANG POWER CLEANS (95/65) 50 BURPEES … (SUPPLEMENTAL) … A) HANG SNATCH 3,3,3,3 – BUILD TO A HEAVY...
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