Archive for the ‘Uncategorized’ Category

1/31/19

Posted: January 31, 2019 in Uncategorized

Strength

6×2 split jerk (building)

Wod

2 rounds

31 push ups

21 jumping back squats 45/35

31 sit ups

21 jumping lunges

Rest :90

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1/30/19

Posted: January 30, 2019 in Uncategorized

I dunno what kinda evil dream made me come up with that wod yesterday, but man that was fun! 😜 now onto the next one!

Wod

For time:

80 kbs 55/34

800m run

80 kbs

1/29/19

Posted: January 29, 2019 in Uncategorized

IM BEK!!

Wod

5/3 rope climbs

15 box jump overs 24/20

9 hang clusters 120/85

200′ shuttle run

Rest :30

200′ shuttle run

9 hang Cluster

15 bjo

5/3 rope climbs

Rest 5:00

Repeat

This is a go go GO! Type of wod. Come out hard, go hard in the middle and finish hard 😉 I know easier said than done but the sections are shorter than they look. You will get two times scores, one for each round. Do your best to avoid and drop off from the two with the generous 5:00 rest between the two rounds. Good luck and may the odds be ever in your favor 🤞🏽 (closest I could find lol) GOT SOME

Apollo

Ps. can you tell I’m pumped to be back training with me peeps! Let’s go!

1/21/19

Posted: January 21, 2019 in Uncategorized

Wod

Every 5 min for 20 min

400m run

Max wallballs 20/14 10/9′

As soon as the clock hits the 5′ mark drop the wallballs and head straight for the door. Your score is total wallballs combined.

1/18/19

Posted: January 18, 2019 in Uncategorized

Strength

5×3 back squat 70%

Wod

Emom 12

1 snatch (building to max) (power or squat)

Time swing for the fences y’all! Let’s see what we got.

1/17/19

Posted: January 17, 2019 in Uncategorized

Wod

75/50 cal

150 du

2k row

150 du

75/50 cal

Cap 40b

This is a long slow one. Don’t be discouraged by the amount of moving in this wod it’s gonna be a great flush after all out work we’ve done this week! Just move

1/16/19

Posted: January 16, 2019 in Uncategorized

Strength

7×1 pause front squat

Wod

3 rounds

400m run

10 double kB deadlift 70/55

10 ctb