WOD Wednesday October 28th

Warm up: 400 meter run / 10 Burpees For Time: 30 Overhead Lunges 60 Mountain climbers 30 Glute ham Sit ups 3 Rope Climbs (legless if you can) 60 Push press 3 Rope Climbs (legless if you can) 30 Glute ham Sit ups 60 Mountain climbers 30 Overhead lunges

WOD Tuesday September 29th

Warm up: 2 minutes of jump rope / 15 Sit ups / 15 Back extensions 3 Rounds NOT for time: 3 Turkish get ups per side ( don’t be afraid to use something other than a kettlebell ) 20 V ups 2. For time: 20 Strict press @ 115 \ 73 50 Double unders 15Continue reading “WOD Tuesday September 29th”

WOD Tuesday August 18th

Warm up:  2 Rounds of: Ring row x 12 / Plate press x 12 Every 90 seconds for 6 sets: 2 Strict Press, 2 Push press 2. Every 90 seconds for 6 sets: 6 Kneeling squat jumps 6 Front squats ( from the floor, ascend in weight )    

WOD Tuesday July 14th

Warm up: Light band work / plate raises Push Press: find 1 rep max 2. Every minute on the minute for 5 Minutes: 8 – 15 Burpees 3. Every minute on the minute for 4 Minutes: 6 – 12 Handstand pushups 4. Every minute on the minute for 3 Minutes: 15 Thrusters 5. Every minuteContinue reading “WOD Tuesday July 14th”

WOD Tuesday July 7th

Warm up: 30 KB figure 8’s / 2 rounds of 30 sec handstand hold and 10 kb swings Push press + Jerks: 3 x 1 @ 95 – 100% (end each set of push presses with 2 jerks) 2. Pendlay Row: 3 x 12 3. As many rounds as possible in 8 Minutes of: 15Continue reading “WOD Tuesday July 7th”

WOD Tuesday June 30th

Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10 Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks) 2. For time: 50 Double unders 10 Overhead Squats 40 Wallballs 8 Hang Snatches 30 Double unders 6Continue reading “WOD Tuesday June 30th”