Friday – August 1

by | Jul 31, 2014 | W.O.D.

​ Part 1: ​3 Rounds  :30 On/:30 Off – Rotating Stations 1 – Weighted Plank Hold 2 – Side-to Sides 3 – Barbell Rollouts ​Part 2: 4 Rounds 15 Pull Ups 100 M Sprint 100 M Walk 10 Deadlifts (185/115) 100 Sprint 100 M Walk...

Thursday – July 31

by | Jul 30, 2014 | W.O.D.

  ​Part 1: ​3-2-1-3-2-1 Push Press ​Part 2: For Time: 10 KB Swings 50 Double Unders 10 KB Swings Then, immediately in to: 50 Push Press @55-60% of heaviest weight from above *Every time the bar touches the ground, complete 5 burpees over the bar Then, immediately...

Tuesday – July 29

by | Jul 28, 2014 | W.O.D.

“The Chief” 5 Rounds: 3 Minute AMRAP 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats *Rest 1 Minute in between rounds *Each round will begin with cleans regardless of where you finish prior

Monday – July 28

by | Jul 27, 2014 | W.O.D.

Part 1: 10×1 Snatch Balance *If you cannot overhead squat, simply get as far under the bar as you can *Focus is SPEED and balance more so than weight Part 2: Every Minute on the Minute – 10 Minutes 1 Power Snatch 1 Hang Snatch 1 Snatch Part 3: 7 Minute...

Saturday – July 26

by | Jul 25, 2014 | W.O.D.

Running Clock: From 0 – 6 Minutes: AMRAP Row 20 Calories 15 Wall Balls (20/14) 10 Weighted Sit Ups (15/10) From 10-18 Minutes: Complete 4 Rounds 10 Deadlifts (185/115) 10 Hand Release Push Ups 10 Lateral Bar Hops From 22 Minutes On: For Time: Run 400 M 20 Toes...