March 2019

April 1 – April 6, 2019

Monday: WOD: “SPIDERMAN” 2 – 15′ Rope Climbs 100 m Run 8 Squat Cleans (135/95) 5R4T  Tuesday: WOD: “HULK” EMOM: 1 Complex of : (8min) Power Clean,Push Press,  Backsquat, OHS WOD: 25 Double Unders  10 TTB 10 Pushups 15 min AMRAP  Wednesday: WOD: “WONDER WOMAN” 5 Pullups 10 Pistols (alt.) 14 DB Snatches (alt) 18 […]

April 1 – April 6, 2019 Read More »

March 11 – March 16, 2019

Monday: WOD: “Jackie” 1,000M Row  50 Thrusters @ 45# 30 Pull Ups for time… Then, Run 1 mile for time Tuesday:  WOD: “Fabian” Odd Minute: 7 Deadlifts (205/135) 7 Box Jumps (24/18) Even Minute: 48’Lunge /48′ Run/ 5 Burpees 20 Minute AMRAP Wendesday:  WOD: “In Over My Head” HSPU Men-4 Women-2 (Every min on the

March 11 – March 16, 2019 Read More »

March 4 – March 9, 2019

Monday:  WOD: “Fran” Thrusters (95/65) Pull Ups 21-15-9 Reps …For Time…  Rest 3min the run 1 mile Tuesday: WOD:  Strength: 6 Backsquats/30 Double Unders Then 11 Burpees 7 C&J (115/75) 5R4T Wedesday:  WOD:  EMOM: 3 Strict Pull Ups/HS Holds Then WOD: 5 Snatches(115/75) 10 Pushups  15 min amrap Thursday:  WOD:  Run 400 M 10 HSPU;

March 4 – March 9, 2019 Read More »