Tuesday 9/8/15

by | Sep 8, 2015 | Daily Wod

Strength Jerk 3 rep Max WOD 4 Rounds for time of: 400m Run 20 Chest to Bar Pull-ups 20 Hollow Rocks Ranger Team WOD – 2 teams 800 m Med Ball Run 20 (3 balls per team/team must finish together) 30 min AMRAP Front Rack Lunges 115/75 Hang Power Cleans 115/75...

Monday 9/7/15

by | Sep 7, 2015 | Daily Wod

WOD “Filthy Fifty” For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (53/35) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lbs) 50 Back Extensions 50 Wall Balls (20/14 lbs) 50 Burpees 50...

Thursday 9/3/15

by | Sep 2, 2015 | Daily Wod

Strength Front Squats 3 sets of 5 reps; 65%,70%,85% WOD “Fat Elizabeth” 15-12-9 of: Power Cleans 185/120# Weighted Ring Dips 30/20#

Tuesday 9/1/15

by | Aug 31, 2015 | Daily Wod

Strength High Hang Snatch Shrugs; work to a heavy weight. 5 sets of 3 reps WOD For Time 600m run 30 KB swings 53/35 15 Burpees 400m run 20 KB swings 10 Burpees 200m run 10 KB swings 5...