Tabata

by | Mar 12, 2016 | WOD

  SATURDAY! MET CON: Tabata Drills: 20 sec ON/10 Sec OFF (8R of each exercise) *BUY IN: 400 M RFT (3:00)! ME OH Swings E: #70/53 (Russian Swings) RX: #53/35 M/S: #44/25 ME Box Jumps “24/20 (Alt. Step Ups) ME Burpees ME Russian Twist #12/8 REST 2:00! CASH...

2 min on/ 2 min off

by | Mar 10, 2016 | WOD

THURSDAY! MET CON: 32:00 Clock! 2:00 ON / 2:00 OFF: All Out Interval Work! Total reps (calories) for each exercise will be noted on the whiteboard for a grand total. E: 2R: MAX Calorie Bike 2R: Wall Ball Shots #20/14 (10ft. ONLY) 2R: MAX Calorie Row (4) 2R: ME Dubs...

Snatches and Snatches

by | Mar 9, 2016 | WOD

WEDNESDAY! STRENGTH: (15:00) 1RM (full) Snatch! Work up to a 1 Rep MAX full Snatch. MAX fails: 3 per weight. We are looking for close to perfect form. SCALE DOWN OPTION: 1 Rep Heavy Power or Hang Power Snatch or Skill Work. STRENGTH ALTERNATIVE: 12:00 AMRAP! 100...

Snatch Grip Push Press and HSPU’s

by | Mar 8, 2016 | WOD

TUESDAY! STRENGTH: (12:00) Push Press! 3 Rep Heavy “Snatch Grip” Behind the Neck Push Press! SCALE DOWN OPTION: BNPP Skill Work or 3 Rep Heavy “traditional” Push Press! STRENGTH ALTERNATIVE: 12:00 AMRAP! 12/10 Calories AD Bike! 12 Ring Rows 12...

Front Squats and Thrusters

by | Mar 7, 2016 | WOD

MOTIVATING MONDAY! STRENGTH: (15:00) Front Squats! Warm up to 90% of your 5 Rep MAX FS and perform 4 sets x 5 reps. SCALE DOWN OPTION: Take 90% of your 5RM FS and calculate 90% of that, then perform the above % work using that number or work up to a 5 rep Heavy....