Comments: 0
Category: WOD
Read More

Monday April 30th, 2018

Warm up- 3 Rounds 300m Run 5 PVC Pass throughs 10 PVC OHS 15 Hollow Rocks or AB-mat Sit ups Skill- Every 3 Mins for 4 Sets: 3 OHS with a :03 Pause for each rep *Build to a heavy set of 3 WOD- For Time: 7 Min Cap 100 OHS 95/65 Post WOD- 3 […]

Comments: 0
Category: WOD
Read More

Friday April 27th, 2018

Warm up- 3 Rounds 15/12 Cals or 300m Run :60 Goblet Squat Hold 15 Sit ups Skill- 20 Mins to establish: 1RM Front Squat WOD-   In teams of 2: AMRAP in 7:00 Synchro Bar facing burpees -Rest 3 Mins- AMRAP 7 Mins Max Cal Row Post WOD- Extra Gainz 3 Rounds 20/12 Cal AB […]

Comments: 0
Category: WOD
Read More

Thursday April 26th, 2018

Warm up- 3 Rounds 200m Run 10 Push Ups 10 Air Squats 10 Sit ups Skill- Bench Press 3-3-2-2-1-1 WOD- 21-15-9 Push Jerk *400m Run after each round Round of 21: 135/95 Round of 15: 165/115 Round of 9: 195/135 Post WOD- 3 RNFT 10/10 DB Rows (AHAP) 15 Hollow Rocks 20 V-Ups Tweet

Comments: 0
Category: WOD
Read More

Wednesday April 25th, 2018

Warm up- 800m Indian Run *Stay together, back person runs to front, repeat this until you’re back. Set up and Prep for workout by doing each of the movements building up to working weight. WOD- “Filthy 50” For time: 50 Box jumps 24/20 50 Jumping pull-ups 50 Kettlebell swings 35/24 50 Walking lunges 50 Knees […]

Social Widgets powered by AB-WebLog.com.