WOD-02.16.18

“Sparta” Teams of two Complete for time: -Bench Press: 100 reps -Deadlifts: 100 reps -Medball Cleans: 100 reps *Break up reps as needed. Must finish all reps of bench before moving to [...]

WOD-02.14.18

Not for time. For quality. 2 sets of each: -Dumbbell power cleans x 8 reps -Dumbbell front rack walking lunges x 50 feet. -Dumbbell shoulder to overhead x 8 reps. -Single arm overhead walking [...]

WOD-02.09.18

“Cindy and Friends” 20 minute AMRAP -50 double unders -12 single arm DB push press (6 left, 6 right) -5 pull-ups -10 push-ups -15 air squats Competition -50/35# dumbbell -Chest to bar [...]

WOD-02.05.18

“L4” 50 calorie row buy-in -THEN- 4 Rounds of: -10 overhead squats -10 toes to bar *13 minute CAP Competition: -115/75 -TTB Performance: -85/55 -TTB Fitness: -65/35 -Knee Raises *For [...]

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