Monthly Archives: September 2017

1716:

1716: Friday 9/29 STRENGTH: b press 3 3 2 2 1 1 wod: 5 rounds 1 minute wall balls 1 minute burpees 1 minute box jumps 1 minute max cal row 1 minute rest

Category: WOD

1715:

1715: Thursday 9/28 STRENGTH: DL 3 3 2 2 1 1 A. EMOM 7 1 C&J @ 60% rest/build B. EMOM 5 1 C&J @ 70% rest/build C. 3 rounds every 2 minutes 1 C&J @ 80% rest/build D. 2 attempts @ ?%

Category: WOD

1714:

1714: Wednesday 9/25 wod: 10 burpees 10 db walking lunge steps 40/30 10 T2B 800 m run 150 DU 800 m run 10 T2B 10 db walking lunges 10 burpees rest 5 minutes then: 10 rds 10 V ups 10 single db f. squats 30/20

Category: WOD

1713:

Hilarious, I have to give it up to Mahoney for this one. Enjoy all the chalk you need, just keep the bucket outside the box. Core Values folks. 1713: Tuesday 9/24 STRENGTH: push press 3 2 2 1 1 A. 5×3/6/8 or 12 strict pull ups B. 100/50 or 40 strcit push ups – 5X20=100… Read More »

Category: WOD

1712:

1712: Monday 9/23 STRENGTH: f squat 5×2 across wod: 3 RFT – (cap 25) 50 abmat sit ups 40 wall balls or squats 30 db snatch 40/30 20 burpees

Category: WOD

1710:

Athletes: Get to the box early and warm up. The wod will start no later than 15 minutes past the hour. Please respect and honor the (2) minute rest time it is written this way for a reason. Move quickly through each round then fully recover so you can optimize each of the (10) intervals.… Read More »

Category: WOD