WOD 10/2/16

20 Sit-ups/ 1x Power Snatch 18 Sit-ups/2x Power Snatch 16 Sit-ups/ 3x Power Snatch Continue until… 2 Sit-ups/ 10x Power Snatch

WOD 10/1/16

OTM 10 mins: 2x Cluster Then:  AMRAP 8 mins: 10x DB Thruster 20x Lateral Plate Jumps

WOD 9/29/16

Deadlift 3,3,3,3,3,3 Then:  3 Rounds: 10x Hollow Rocks 10x Leg Lifts 10x Iso Ab to Plank 10 sec Hollow Hold 1 minute rest METCON ONLY: 400m 25x Deadlift/10x Hollow Rocks/10x Iso Ab to Plank 400m 20x Deadlift/ 10x Hollow Rocks/10x Iso Ab to Plank 400m Read More …

WOD 9/28/16

“The Grind” In Teams of 2, 1 working at a time: AMRAP 30 mins- 30x Clean and Jerk 1600m 10x Rope Climb 1600m 100x Burpee

WOD 9/27/16

Part 1:  7 sets of 5-10 Tempo Push Ups (2121) w/20 sec rest Part 2:  5 Rounds: 10x DB Snatch Right 10x DB Snatch Left 20x Goblet Squat 200m Run

WOD 9/26/16

Part 1:  OTM 10 mins: 5x SDHP Part 2:  3 Rounds: 400m Run 1 Min Max rep Wallballs