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Uncategorized'S ARCHIVE

  • WOD 01.16.18

    By Ruth | In Uncategorized | on January 16, 2018

    A Bench Press 3RM @2010 (18 minute limit) Row 2k 150 Double Unders 50 Wall Ball Shots 25 Double KB Swings (44/26) B Bench Press 3RM @2010 (18 minute limit) Row 1k 50 Double Unders (in consecutive increments of 25 or more) 30 Wall Ball Shots 15 Double KB Swings (35/18) C Bench Press 5×5 […]

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  • WOD 01.15.18

    By Ruth | In Uncategorized | on January 15, 2018

    A Back Squat 5@80%, 3@85%, 2@90, 1+@95+% 3 Rounds 10 Bar Muscle Ups 10 DB OH Lunges (50/35#) Run 400m Rest 1 minute B Back Squat 7@70% 5@80%, 3@85%, 2@90, 2@95+% 4 Rounds 5 Bar Muscle Ups 10 OH Lunges (95/65#) Run 300m Rest 1 minute C Back Squat 5×5 4 Rounds 8 KBS * […]

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  • 01.12.18

    By Ruth | In Uncategorized | on January 12, 2018

    A Turkish Get Up 2-2-1-1-1 Strict Muscle Ups 5×3 6 Rounds: Bike 15/10 Calories AFAP Max Unbroken (Perfect) Push Ups Rest 3 minutes B Turkish Get Up 2-2-1-1-1 False Grip Ring or Bar Pull Ups 5×3 6 Rounds: Bike 12/8 Calories AFAP Max Unbroken (Perfect) Push Ups Rest 3 minutes Post total time and push […]

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  • 01.11.18

    By Ruth | In Uncategorized | on January 11, 2018

    A ROMWOD or Active Recovery B/C Glute/quad/hamstring and delts/traps mobility 6 Rounds 40yd sled push Rest 90 seconds

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  • 01.10.18

    By Ruth | In Uncategorized | on January 10, 2018

    A Clean and Jerk 3×2 The Lion’s Revenge For Time: 12, 11, 10…1 Deadlifts (225/155) 1, 2, 3,…, 12 HSPU (kip ok) B Clean and Jerk 3×3 The Lion’s Revenge For Time: 10, 9, 8…1 Deadlifts (225/155) 1, 2, 3,…, 10 HSPU (Kip ok) C Hang Power Clean + Push Jerk 3×3 5 Rounds for […]

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  • 01.09.18

    By Ruth | In Uncategorized | on January 9, 2018

    A Max Height Seated Box Jump Windmills 3×4/side (between attempts) 4 Rounds for Time: 20 C2B Pull Ups** 15 Box Jumps (24/20) 20 KB Snatches Every time you come off the bar, perform 3 burpees B Max Height Seated Box Jump Windmills 3×4/side (between attempts) 4 Rounds for Time: 15 Pull Ups** 15 Box Jumps […]

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  • WOD 01.08.18

    By Ruth | In Uncategorized | on January 8, 2018

    A Every 2 minutes for 14 minutes: Perform 6 Back Squats @10X0 (Dynamic Effort) 50%, 60%, 65%, 70%, 70%, 70%, 70% 4 Rounds of AMRAP 4, Rest 1 minute between rounds 2 Ring Muscle Ups 4 Power Snatches (155/103) 8 Alternating Pistols B Every 2 minutes for 14 minutes: Perform 6 Back Squats @10X0 (Dynamic […]

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  • WOD 01.05.18

    By Ruth | In Uncategorized | on January 5, 2018

    A Weighted Pull Ups 3-2-1-2-3 Partner WOD 3 rounds each, follow the leader style Bike 1km 20′ Handstand Walk to 10 Strict HSPU Rest 3 minutes B Weighted Pull Ups 3-2-1-2-3 Partner WOD 3 rounds each, follow the leader style Bike 1km 20′ Handstand Walk Rest 3 minutes C Bent Over Rows 3×5 3 Rounds […]

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  • WOD 01.04.18

    By Ruth | In Uncategorized | on January 4, 2018

    A Snatch + OHS 3x 1+2 5 Rounds Run 400m 2 Legless Rope Climbs 30 Wall Ball Shots (20/14 to 10′) B Snatch + OHS 3x 1+1 5 Rounds: Run 400m 3 Rope Climbs 20 Wall Ball Shots (20/14 to 10′) C Hang Power Snatch + OHS 3×3 4 Rounds: Run 300m 40 Russian Twists […]

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  • WOD 01.03.18

    By Ruth | In Uncategorized | on January 3, 2018

    A Deadlift 3×3.3.3 (80%-70%-60%) AMRAP 7 3, 6, 9,… Ring Dips Power Cleans (155/103) Rest 5 Minutes AMRAP 7 3, 6, 9,… Burpee Box Jump Overs (no hands) Kettlebell Swings (70/53) B Deadlift 3×3.3.3 (85%-75%-65%) AMRAP 7 3, 6, 9,… Ring Push Ups Power Cleans (135/95) Rest 5 Minutes AMRAP 7 3, 6, 9,… Burpee […]

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