Category

WOD

Votes have been tallied..

STRENGTH Thruster 3-3-3-3-3. Build over the five sets to a heavy triplet for the day!! WOD 3 Rounds of: Push Press for Max reps (115/80) 2 min of Double Under for max reps REST 1 min after each round. **Post your loads for strength and max reps achieved for Push Press and DU's

Snatch it up!!!

STRENGTH 3-position Snatch Take 15 min and work a heavy complex for today- (High Hang, Mid-Thigh, Floor). Bar cannot be drop during the complex. WOD 12 min AMRAP 8 Power Snatches (your call...) 12 Push Ups (games) 16 Box Jumps (24/20) **Score is the amount of completed rounds and additional reps - post your loads as well.

WE ARE BACK UP!!!

Frenzy, a huge thank you to Jason and Adam with Enigma for an amazing work!! As you know we have launched a brand new website and in doing so there are still many updates and details to be added over the coming weeks. Please be patient with us and if you see anything we missed please feel free to bring it to our attention as we update and revise. With our new website we are hoping more people will share their stories, Prs, successes questions, etc.. Just click on "comments" (link below the title) after each WOD and write whatever comes to mind. Our coaches will be checking in daily to answer any questions you may have! STRENGTH A1. Deadlifts (Week 1 - #3) 5@40%, 5@50%, 5@60% 5@65%, 5@75%, 5+@85% A2. RDL 5-5-5-5 @ 60% of Back Squat 1RM (25 min cap) WOD "Burppin' Helen" 3 Rounds each for Max Reps 1 min Burpees 1 min KBS (53/35) 1 min Pull Ups 1 min REST

April 12 WOD

STRENGTH Back Squats (25 min) 1) 6 reps @ 60-65% 2) 6 reps @ 65-70% 3) 6 reps @ 70-75% 4-7) 4 reps @ 75-80% WOD 3 Rounds for time: 10 Wall Ball (20/14) 10 TTB 30 DU's (15 min cap) AFTER PART 3 sets for max reps - rest as needed Box Dips or Ring Dips