WOD

WOD-07/17/18

“Rinse & Repeat” 2 Rounds FT of: -15 toes to bar -30 kettlebell swings -60 double unders -800m run Competition: -TTB -70/53 -Double unders Performance: -TTB -53/44 or 35 -Double [...]

WOD-07/16/18

“Dirty Deed” Complete For Time 5 Rounds of: -20/15 calorie row -10 push jerk *13 minute time cap Competition: -135/85 Performance: -115/75 Fitness: -95/65

WOD-07/13/18

“Frank The Tank” 12 Minute AMRAP of: -4 burpees -3 strict chest to bar pull-ups -2 hang squat cleans -1 push jerk Competition: -As written -185/125 Performance: -Strict pull-ups [...]

WOD-07/11/18

“Sonic” Complete 4 Rounds For Time: -200m row -25 sit-ups -200m run -20 dumbbell snatch Competition/Performance: -50/35 dumbbell Fitness: -35/20 dumbbell

WOD-07/11/18

“Filthy Fifty” Complete 50 reps of each for time: -Box jumps -Jumping pull-ups -Kettlebell swings -Walking lunges -Knees to elbows -Push press -GHD Back extensions -Wall ball shots [...]

WOD- 07/10/18

“90/90” 3 rounds of: In 90 seconds complete: -15/10 calorie row -AMRAP of deadlifts REST 90 SECONDS In 90 seconds complete: -15/10 calorie row -AMRAP of handstand push-ups REST 90 [...]

WOD- 07/06/18

“BroDown” Teams of two 15 minute AMRAP of: -100m DB farmer carry -20 DB deadlifts -20 bench press Competition: -50s/35s -135/85 Performance: -35s/20s -115/55 Fitness: -35s/20s [...]

WOD- 07/02/18

Strength or Skill: Front Squat WOD: “Puma” 12 minute AMRAP of: -75 double unders -30 sit-ups -30 DB shoulder to overhead *Single arm push press. Break up reps as needed. Competition: [...]