Tuesday WOD 8.16.16

Establish a 1RM Weighted Pull-up Then 7 Minutes AMRAP Burpee Muscle-up   Optional Work Supinated Grip Barbell Bent Over Row 6-6-6-6 Reps

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Monday WOD 8.15.16

16 Minutes AMRAP 4 Thrusters 155/105# (VIDEO) 10 Toes To Bar (VIDEO) 14 Box Jumps 24/20” (VIDEO)   Optional Work DB Z Press (Both...

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Saturday WOD 8.13.16

In Partners, For Time Run 1600 Meters (Together) 75 Front Rack Reverse Alternating Lunges 165/110# 75 Strict Pull-ups (VIDEO) Run 1600 Meters (Together)

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Friday WOD 8.12.16

2 Rounds For Time 40 Feet Handstand Walk 25 Ring Rows 40 Feet Handstand Walk 25 Hip Extensions (VIDEO) 40 Feet Handstand Walk 40...

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Wednesday WOD 8.10.16

Starting With a Running Clock 0:00-15:00 Establish a 1RM Thruster (From Ground) Immediately Starting at 15:00 “DG” 10 Minutes AMRAP 8 Toes To Bar...

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Tuesday WOD 8.9.16

10 Minutes EMOM 1 Snatch (VIDEO) Then 30-20-10 Reps For Time Burpee Box Jump Overs 24/20” (VIDEO) Ring Dip (VIDEO)   Optional Work Glute...

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Monday WOD 8.8.16

Establish a 1RM Back Squat Then “Helen” 3 Rounds For Time Run 400 Meters 21 Kettlebell Swings 53/35# 12 Pull-ups Optional Work 3 Rounds...

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