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WOD 01.20.17...

A Safety Squat 5-5-5 Weighted Pull Ups 3x5 @3010 Accumulate 60 GHD Sit Ups For Time: 10 WB (25/16) Row 30 Calories 20 WB Row 20 Calories 30 WB Row 10 Calories Rest...


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WOD 01.19.17...

A Active Rest ROMWOD B 50' Farmer Carry 4 Rounds, NFT: 30 Double Unders (unbroken for B group) 10 Landmine Rainbows Crossover Symmetry C 50' Farmer Carry 4 Ro...


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WOD 01.18.17...

A OHS 10-8-6 Ring Muscle Ups: accumulate 20 reps 5 Rounds: 10 reps of 2 Push Ups + DB Row Right + DB Row Left 1 Rope Climb 200m Run (can sub 1/2 mile bike) ...


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WOD 01.17.17...

A Deadlift 3x5 @75-80% Kipping HSPU accumulate 60 reps 1 Min on/off Row (cal) Box Jumps Power Cleans (135/95) Burpees OH Walking Lunges (95/65) B Snatc...


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WOD 01.16.17...

A 21-15-9 Thrusters (115/83) Chest to Bar Pull Ups Air Assault Bike Calories Hip Extensions 3x10-20 Landmine Rainbows 3x5 Accumulate 5 minutes in monkey wa...


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