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Recent WODs

5-17-18

WOD: 4 RDS 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Sprint 200m   Rest 3 min   Comp Rx: Active Recovery

5-16-18

WOD: 2 RDS 25 DL 225/155 15 Ring Dips – Rest 5 min – 3 RDS 15 PC 135/95 15 PJ 135/95 ACCESSORY: 5 mins total time :15 L-sit 25 Hip Ext Comp Rx: 1. Conditioning For Time: 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-Ups 2. Skills Alternating On the Minute x 10: Odd […]

5-14-18

Strength: Push Press 3-3-3-3-3   WOD:   3 RDS 10 FS 185/125 (off the ground) 40 DU 5 Bar MU   Intermediate: FS 155/105 40 DU 5 Burpee C2B   Beginner: FS 95/65 80 Single Unders 10 Jumping C2B Pull-ups     Comp Rx: 1. Snatch Skills On the 1:30 for 7 Sets: Snatch Pull […]

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