WOD Tuesday, 11 September 2018 00:00

Tomorrow we honor the many lives that were lost on 9/11/01 and the many lives we have lost since that tragic day. Sending love and prayers to all. 

 

“The Chief” 

Max rounds in 3 minutes of: 

3 Power Cleans (135/95)

6 Push-Ups

9 Squats

*Rest 1 minute*

Repeat for a total of 5 cycles


WOD Monday, 10 September 2018 00:54

Monday 9/10/18

WOD: 

5RFT

20/15 Cal Row

15 Bench Press (135/95)

10 Pull-Ups

*18 Min Time Cap*

 

Midline/Core Conditioning: 

4 Sets

:30 KB Rack Hold 

:30 KB Overhead Hold

:10-:30 L-Sit

2:00 rest between sets


WOD Friday, 07 September 2018 14:56

Friday 9/7/18

 

3 sets 

10 KB rack step ups 24/20 

10 dual KB single leg RDL

Men - 44-53lb KB’s

Women - 25-35lb KB’s 

AMRAP 14 min 

30 double unders 

12 DB snatch (from the floor alternating each rep so 6 each arm) 

Men - 50-60lb DB

Women - 30-40lb DB


WOD Thursday, 06 September 2018 16:43

Thursday 9/6/18

Recovery Day (Not For Time) 

4 rounds 

400m run 

500m row 

Midline/Core Conditioning 

3 sets 

10-20 back extensions 

100m suitcase carry (each side)

10-20 good mornings (bar only)

Don't forget - we have our competitors class at 6PM and yoga at 7:15!


WOD Wednesday, 05 September 2018 00:13

Wednesday 9/5/18

Hang Power Clean

3-3-3-3-3

Build each set to a heavy 3 

* :15 - :45 dead hang from rig between each set 

 

For Time:

60 SDLHP 95/65

40 Burpees

20 Box Jump Overs (no touch) 24/20


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