Results For Category: "WODs"

201212 – Sat WODs

Team WOD: In Teams of 2, for time 60, 50, 40, 30, 20, 10 Dumbbell Snatch (50/35) 10 Bar MU Individual WOD: Rx: 30, 25, 20, 15, 10…

201211 – “Double-up”

(Compare to 181207) Warm up: Cardio Barbell Warm up Dry Run WOD: Rx: 4 Min AMRAP: 70 DU Buy-in 21 Shoulder to O/H (95/65) 7 Burpee Over…

201210 – “Rose”

Warm up: Cardio Dynamic Hips Barbell Warm Up Clean Breakdown Skill/Strength: EMOMx8mins 1 Squat Clean + 1 Front Squat WOD: 12min AMRAP…

201209 – “Captain Hinge”

Warm up: Cardio Dynamic Posterior Dry Run WOD: E4MOM for 6 Rounds Score is your slowest round Rx: 400M Row 10 Deadlifts (225/155) Scaled:…

201208 – “Cindy”

(Compare to 171214, 181204) Warm up: Cardio Dynamic Shoulder/Hips Dry Runs WOD: 20min AMRAP Rx: 5 Pull-ups 10 Push-ups 15 Air Squats…

201207 – “Mental Stability”

(Compare to 181203) Warm up: Cardio Dynamic Warm up Barbell Warm up Skill/Strength: Back Squat 5-3-1-5-3-1-5-3-1 70%-75%-80% 73%-78%-83%…

201205 – Sat WODs

Partner: In teams of 2 for max Reps In 9:00 2000M Row Max Dumbbell Burpee Over Box (50s/35s) Rest 3:00 In 7:00 1500M Row Max Dumbbell…

201204- “Hole In The Boat”

(Compare to 171204, 181130) Warm up: Cardio Dry Runs WOD: For time 30 Thrusters 30 Pull-ups 30 Cal Row Rest 2:00 20 Thrusters 20 Pull-ups…