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WODs & News

7
Aug

Thursday August 8th 2019

Buy in: 400meter row 

2 Rounds:

21 Wallballs 20/14/10#

18 Box jumps 24/20/16

15 KB Swings 70/53/35#

12 Thrusters 115/95/65lbs 

Cash out: 400 meter row 

6
Aug

Wednesday August 7th 2019

Strength:

Back squats 5×1 at 90% of 1RM

Conditioning

15-12-10-8-6- reps of:

Alternating hang DB power cleans (per arm)  50/35/25lbs 

KB Goblet squats 53/35/26LBS 

Single arm DB Push Jerks (per arm) 50/35/25lbs 

5
Aug

Tuesday August 6th 2019

Skill: Double Unders 

10 MIN AMRAP 

30 Double Unders 

15 power snatchs 75/45/35

Once the 10 min AMRAP is over CASH OUT with 50CAL BIKE 

4
Aug

Monday August 5th 2019

CompWod:
4 rounds for time: 

400meter run 

3 legless rope climbs 

7 squat snatches 130/90/65lbs 

Regular classes: 
Strength: EMOMX10

5 DB presses 30/20/10lbs PLUS 5 hand release pushups complete in 1 MIN. 

3 rounds for time: 

400meter run 

3 rope climbs 

7 overhead squats 115/85/65lbs