Sat. Dec. 26-2015 WOD

 PARTNER WOD For Time: 20 Deadlifts 225/155 Row 500m 20 KB swings, 2/1.5 Row 500m 20 Overhead Squats, 135/95 Row 500m 20 Burpees Row 500m 20 C2B Pull-ups Row 500m 20 Box jumps, 24/20″ Row...

Thurs. Dec. 24-2015 9AM WOD

PARTNER WOD Both athletes complete 1, then both complete 1 & 2, then both complete 1, 2, & 3, and so on, until you get to 12. 1 Deadlift (275/185) 2 Muscle Ups / BMU/ Pull UPs/ Ring Rows 3 DB/ KB/ Stone Thrusters (35/20) 4 TGU (35/20) 5 Burpees 6 Pistols (each leg) 7 Pull Ups/ Ring Rows 8 DB/ KB/ Stone Lunges (35/20) 9 Push Ups 10 Box Jumps(24/20) 11 One Arm Snatches (35/20) 12 Swings...

Wed. Dec. 23-2015 WOD

WARM-UP Burgener Skill 10 OHS 5 Pullups  5 K2E 10 Hang Snatch STRENGTH E2MOMx10 1 Squat Snatch + 1 OHS Hold Bottom Squat 10 Sec  (Coach lead squat) WOD 3RFT/15min 5 Hang Power Clean (165/115) 5 C2B 5 TTB 5...

Tues. Dec. 22-2015 WOD

WARM-UP 10 CAL Row 2 Stones  5 Pull ups 5 DB/KB Snatch 5 DB/KB Squats STRENGTH E2MOMx 12 Min Sprint D&B + MaxAir Squats  WOD 4 RFT/ 9min 2 Stones (175/115) 4 MU 6 DB/KB Snatch (70/50) 12 Squats...

Mon. Dec. 21-2015 WOD

WARM-UP 10 B. Squats 10 P. Cleans  10 F. Squats 10 Push ups  100 Row STRENGTH Back Squats E@mom x 6min 10 B.Squats WOD 7RFT/14min 7 Power Clean(95/65) 7 Thusters 7 Bar Face Burpees...