EMOM x 10- 1 PCL + J
———————————
OPEN 13.4
7 min AMRAP ladder-
3,3-6,6-9,9-etc
PCL + J (136/95)
T2B
Tuesday, July 31, 2018
Monday, July 30, 2018
Sunday, July 29, 2018
Thursday, July 26, 2018
Wednesday, July 25, 2018
WOD 7-26-18
Snatch Grip DL 10-8-6-4-2
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A- 3 x max effort ring row
B- 3 x max effort ring dip
C- 3 x 15 Bbell good morning
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A- 3 x max effort ring row
B- 3 x max effort ring dip
C- 3 x 15 Bbell good morning
Tuesday, July 24, 2018
Monday, July 23, 2018
Sunday, July 22, 2018
WOD 7-23-18
EMOM x 10- 1 PCL + 1 FSq + 1 Jerk
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8 min AMRAP-
5 Hang Sq CL (155/105)
8 bar facing burpee
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8 min AMRAP-
5 Hang Sq CL (155/105)
8 bar facing burpee
Thursday, July 19, 2018
Wednesday, July 18, 2018
Tuesday, July 17, 2018
WOD 7-18-18
EMOM x 10- 2 OHS
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8 min AMRAP-
3 T2B
3 OHS (95/65)
6 T2B
6 OHS
9,9,12, 12, etc...
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8 min AMRAP-
3 T2B
3 OHS (95/65)
6 T2B
6 OHS
9,9,12, 12, etc...
Monday, July 16, 2018
WOD 7-17-18
2 min @ each station:
Row for calories
Thruster(95/65)
Row for Calories
Power Snatch (95/65)
Row for calories
Squat clean (95/65)
1 min @ each station:
Row for calories
Thruster (95/65)
Row for calories
Power Snatch (95/65)
Row for calories
Squat clean (95/65)
*immediately go into the 1:00 stations
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Look who stopped by to see us last week! It was great to have you with us again, Jim! |
Sunday, July 15, 2018
WOD 7-16-18
EMOM x 8- 2 PCL + 1 PJ
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21-15-9
HPCL
push-up
ring dip
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21-15-9
HPCL
push-up
ring dip
Thursday, July 12, 2018
WOD 7-12-18
“FSQ Medley”
Max FSQ @ 185/135
Max FSQ @ 135/95
Max FSQ @ 95/65
A- 100 banded good morning
B- 4 x 10 barbell row
Max FSQ @ 185/135
Max FSQ @ 135/95
Max FSQ @ 95/65
A- 100 banded good morning
B- 4 x 10 barbell row
Tuesday, July 10, 2018
Monday, July 9, 2018
Sunday, July 8, 2018
Thursday, July 5, 2018
Wednesday, July 4, 2018
Tuesday, July 3, 2018
WOD 7-4-18
Choose your WOD:
"Abbate"
1 mile run
21 PCL + J (155/105)
800 m run
21 PCL + J
1 mile run
"Santora"
3 rds- 1:00 of each
Sq CL (155/105)
Shuttle sprint
DL (255/155)
Burpee
Jerk (155/105)
1:00 rest
"Abbate"
1 mile run
21 PCL + J (155/105)
800 m run
21 PCL + J
1 mile run
"Santora"
3 rds- 1:00 of each
Sq CL (155/105)
Shuttle sprint
DL (255/155)
Burpee
Jerk (155/105)
1:00 rest
Monday, July 2, 2018
Sunday, July 1, 2018
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