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WOD

Thursday March 16, 2017

Goat Day
Rotating EMOM x 15
minute 1: Goat 1
minute 2: Goat 2
minute 3: Goat 3

Cash-out
Accumulate 3 minutes in a hollow hold

By |March 15th, 2017|WOD|Comments Off on Thursday March 16, 2017

Wednesday March 15, 2017

Front Squat: 5-5-3-3-1-1
*building across all sets

Bench Press: 9-9-7-7-5-5
*building across all sets

Accessory: 2 rounds for quality
25 V-ups
10 Weighted Step-ups (per leg)

By |March 14th, 2017|WOD|Comments Off on Wednesday March 15, 2017

Monday March 13, 2017

For Time: 3 Rounds
60 Double Unders
30 Wallballs 20/14
15 Deadlifts 225/155
*15 minute time cap

Midline Cash-out
Accumulate 2 minutes in an L-sit
Accumulate 30 Back Extensions

By |March 12th, 2017|WOD|Comments Off on Monday March 13, 2017

Saturday March 11, 2017

For Time: 3 Rounds
20 Box jumps 30/24
20 Toes-to-bar
20 Burpees over the bar
20 Power Cleans
*rest 3 minutes between rounds

round 1 Power Cleans 135/95
round 1 Power Cleans 155/105
round 2 Power Cleans 185/135

By |March 10th, 2017|WOD|Comments Off on Saturday March 11, 2017

Friday March 10, 2017

Open Workout 17.3!!!

By |March 9th, 2017|WOD|Comments Off on Friday March 10, 2017

Thursday March, 9 2017

Goat Day
Rotating EMOM x 15
minute 1: Goat 1
minute 2: Goat 2
minute 3: Goat 3

Tabata Hip Extension
Tabata Sit-up

By |March 8th, 2017|WOD|Comments Off on Thursday March, 9 2017

Wednesday, March 8, 2017

Strength: Bent Over Row
a. build to a heavy 5
b. 2 x 5 @ 90%
c. Tempo Bent Over Row 3 x 10 @ 40-50%
*rest 40 seconds between sets
**Tempo to be performed at 2 second descent, no pause, 2 second ascent, no pause at the top

Accessory: 2 Rounds For Quality
30 Second Reverse Flies
-30 second rest-
30 Second GHD […]

By |March 7th, 2017|WOD|Comments Off on Wednesday, March 8, 2017

Tuesday March 7, 2017

Teams of 2
For Time: 3 Rounds
50 Back Squats 185/135
75 Calorie Row
100 Double Unders
*squats can be taken from a rack, if necessary

By |March 6th, 2017|WOD|Comments Off on Tuesday March 7, 2017

Monday March 6, 2017

Gymnastics: 10 minutes to accumulate max strict HSPU and max strict Pull-ups. 
*3 attempts at each movement. Add reps from the 3 attempts a total score.
WOD
For Total Reps: AMRAP 10
15 Kettlebell Swings 70/53
10 Push Press 95/65
15 Box Jump Overs 24/20

By |March 5th, 2017|WOD|Comments Off on Monday March 6, 2017

Friday, March 3, 2017

OPEN WORKOUT 17.2
FRIDAY NIGHT LIGHTS 6pm!

By |March 2nd, 2017|WOD|Comments Off on Friday, March 3, 2017

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