WOD – June 29, 2018

STRENGTH/SKILL
3×10 Bench Press

*After each set 10 Single Arm Rows each arm
WOD
3 Rounds for Time:

50 Double Unders 

30 Alternating Lunges 

10 Handstand Push Ups 

*Sub Box HSPU 

By |June 28th, 2018|WOD|0 Comments

WOD – June 28, 2018

Strength/Skill
EMOM for 10 Min: 2 Deadlift
WOD
For Time:
10 Sumo Deadlift High Pull (95/65)
200 Meter Run
25 V-Ups
30 Box Jump/Step Overs
25 V-Ups
200 Meter Run
10 Sumo Deadlift High Pull (95/65)

 

By |June 27th, 2018|WOD|0 Comments

WOD – June 27, 2018

Part I
Assault Bike Sprints
5 sets of 20 Calories
*Partner up with 2-3 people and complete these sprints.  Rest until it is your turn in the rotation.
Part II
4 Sets not for time:
:30-:45 Seconds of Max Rep “Bus Drivers”
:30-:45 Second “Gun Walk”
250 Meter Row Sprint

 

By |June 26th, 2018|WOD|0 Comments

WOD – June 26, 2018

Strength/Skill
5×3 Power Cleans (touch & go) – Heaviest possible while maintaining touch and go reps
WOD
3 Rounds for time:
21 Pull Ups
15 Kettlebell Swings
9 Burpees

By |June 25th, 2018|WOD|0 Comments

WOD – June 25, 2018

Strength/Skill
Strict Press – 4×8
WOD
“Karen”

For Time:
150 Wall Balls (20/14)
**Compare to Jan 9, 2018

By |June 24th, 2018|WOD|0 Comments

WOD – June 22, 2018

Strength/Skill

20 Rep Back Squat
WOD
10-8-6-4-2
Burpees Over the Box (24″/20″)
*30 Double Unders after each set of Burpees

By |June 21st, 2018|WOD|0 Comments

WOD – June 21, 2018

Strength/Skill
Take 10-15 min to warm up the following complex:

3 Deadlifts + 2 Hang Cleans + 1 Jerk 
WOD
3 Rounds for Time:

12 Strict Pull Ups

1 Round of “DT” 

*12 Deadlifts
*9 Hang Power Cleans
*6 Push Jerks

By |June 20th, 2018|WOD|0 Comments

WOD – June 20, 2018

Hero WOD

Correctional Officer Jose V. Rivera, 22, of Le Grand, CA, was killed June 6, 2008, when two inmates murdered him at United States Penitentiary of Atwater, CA, while working his housing unit.  Jose also served in the United States Navy were he did two tours in Iraq.  Jose was in the end of the […]

By |June 19th, 2018|WOD|0 Comments

WOD – June 19, 2018

Strength/Skill
2-3 Rounds for completion: 
Farmer Carry 200 Meters
20 Curls (10 each arm)
WOD
5 Rounds
2 Minute rounds:
20 Cal Row
Max Plate Ground to Overhead with remaining time

*Rest as needed or until rower is available

By |June 18th, 2018|WOD|0 Comments

WOD – June 18, 2018

Strength/Skill
3 Sets:
:45 sec – :60 sec Hollow Body Hold
:45 sec – :60 sec Seated L-Sit
1:00 Min Plank

WOD
Tabata:
Push Press (empty bar)
Lunges (empty bar)
Dips
*Complete all eight rounds at one station before moving to the next

By |June 17th, 2018|WOD|0 Comments