WODs

062917

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: Build Heavy Single Push Press

WOD: For Time
21-18-15-12-9-6-3
STOH 115/75
*250m Run Between Rounds

062817

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: None

WOD: AMRAP 12
100-75-50-25
Double Unders
20-15-10-5
Deadlift 135/95
Hang Power Clean 135/95

Test

062717

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: Kip Progression

WOD: 100 MB Cleans 30/20
*EMOM 3 Pull Ups

062617

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: KB Snatch

WOD: For Time
50-40-30-20-10
KB Snatch 53/35
Sit Ups

062517

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: None

Partner WOD:
400m Run
50 Air Squats
50 Sit Ups
400m Run
50 Walking Lunges
50 MB Cleans 20/14
400m Run
50 Deadlifts 135/95
50 D/U Each

*Runs done together

062417

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

OLY:
6×2 Snatch Grip Deadlift @ 100% of Snatch

6×2 Snatch Pull @ 85% of Snatch

6×2 Squat Snatch @ 75% of Snatch
Drop and Reset
Perfect Reps Only

Conditioning: For Time
4 Rounds For Time
250m Row
25 Wall Balls 20/14

062317

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: EMOM 10
O: 6 Strict Pull Ups
E: 6 Strict Dips

WOD: AMRAP 15 W/ Partner
8 Wallballs
8 Burpees
Increase by 2 reps per round
8/8, 10/10, 12/12, etc.
*Each partner does a full round of each rep scheme before moving on

062217

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: None

WOD: AMRAP 20
400m Run
12 TTB
21 KBS 53/35

062117

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: Tabata (:20 on/:10 off)
V Ups, Plank, Sit Up, Hollow Hold

WOD: 2K Row