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WOD

1.17.18

“Curve Ball” For Time: 100 Double Unders 50 Abmat Sit-ups 25 Med-ball Squat Cleans (30/20) 80 Double Unders 40 Abmat Sit-ups 20 Med-ball Squat Cleans...
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1.16.18

3-Position Power Snatch Build to a Heavy Complex “Power Wheels” AMRAP 3: 15/12 Calorie Schwinn Bike 12 Power Snatches (95/65) Rest 3:00 AMRAP 3: 15/12...
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1.15.18

“Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar...
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1.10.18

Deadlift Heavy Set of 3 “Smooth Criminal” AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)

1.9.18

“Freezer Burn” 30-25-20-15-10 Calorie Bike Russian Kettlebell Swings (70/53) 10 Meter Shuttle Sprints

1.8.18

3-Position Squat Clean Build to a Heavy Complex “Clean Shave” 3 Rounds: 15 Chest to Bar Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (135/95)

1.5.18

“First Degree” 27-21-15-9 Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (24/20) Push Presses (75/55) Calorie Row
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