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WODs & News

10
Apr

Thursday April 11th 2019

“Stop & Go”
4 min amrap of::
30 Double-unders
15 Power Snatch 75/55/35#
Rest 4:00

4 min amrap of:
30 Double-unders
12 Power Snatch 95/65/45#
Rest 4:00

4 min amrap of:
30 Double-unders
9 Power Snatch 115/80/55#

9
Apr

Wednesday April 10th 2019

Help! I can’t touch my toes!

“Ethan”

18 min amrap of:

6 squat clean and jerks 165/115/75#

9 cal bike

12 t2b

15 box jump overs 24/20/16″

8
Apr

Tuesday April 9th 2019

strength:

“Foghat”

3 rounds of 1 minute on/1 minute off of:

:30 second handstand hold then in remaining time

max strict pull ups

1 min rest then:

:30 second bar hang then in remaining time

max strict press 95/65/45#

1 min rest

*Score total reps completed

strength 2:

3 rounds of:

10 strict double dumbbell presses

10 DB bent over rows

1 min rest

cash out:

1 superset of:

10 push ups

10 push ups to a 20″ box

10 push ups to a 24″ box

10 push ups to a 30″ box

10 wall push ups

7
Apr

Monday April 8th 2019

strength:

EMOM10 = 3 back squats at 50% of 1 rm. Think slow and controlled down, explode up!

conditioning:

“Robot Man”

6 min amrap of:

6 lateral stick jumps 24/20/16″ (over and back is 1)

9 ball slams 40/30/20#

12 wall balls 20/14/10#

Comp WOD:

Conditioning
“Black and Bluer”
5 Rounds:
10 Power Cleans (135/95)
10 Bar-Facing Burpees

Recovery + Skills
5 Rounds, Not for Time:
50′ Handstand Walk
300 Meter Row
10 Strict Toes to Bar