Latest WODs

2/16/18 Training

Power Snatch

55×3 63×3 70×3 77×3 85×3 93×3

Conditioning:

2-4-6-8-10-12-14-16-18…etc

4×4 min AMRAP 1 minute off between rounds. Continue where you left off.

Overhead Squats 95/63

Push-Ups or Ring Dips

 

 


2/15/18 Training

In teams of two with one person working at a time:

80 Deadlifts 225/153

80 Cal Row

60 Hang Power Cleans 135/93

60 Cal Row

40 Thrusters 95/63

40 Cal Row

 

Then….as a team complete

 

20 Front Rack Carries- 53”s 35’s (each length is one) While one person planks

*Score is total time to complete workout, including the carries.

 

*if working by yourself complete half the reps.

 


2/14/18 Training

Front Squat 3RM

55×3 63×3 70×3 77×3 85×3 93×3

or

3,3,3,3,3,3

Conditioning:

15 Minute AMRAP

DB Or KB Walking Lunge 50/35 Length of Rig (DB’s or KB’;s have to be racked)

6 Chest to Bar Pull -ups or Bar Muscle Ups

12 KB Or DB Cleans

 

Core:

4x max rep strict toes to bar

 


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