here is your last score from before! Retest the WOD , 13.1 and bring your bathing suit to dunk. Hope you been eating clean, training hard and staying away from high glycemic carbohydrates. The goal is always to see if you are on the right track – not necessartily if you reached your goal or […]

WOD 5 . 14 . 18 A. Thruster from the rack 5 – 5 – 3 – 3 – 3 –  2 – 2 – 2 – 2 B. “Three Eyed Jack” 3 Rounds Row 300m 20 Thrusters (45/35) 10 CTB pull ups

WOD 5 . 10 . 18 A. Find a 1RM clean and jerk 15 min B. ” Grace gets personal ” 30 Clean and Jerks for time Use 60% of your 1 RM for the load of Grace. This requires a 215  for men and 150 for woman to get a 135 / 95 load

WOD May 5 . 10 . 18 A. 12 min ABS   B. ” Jack and the beanstalk ” 10 Rounds 250m Run 1 tire flip 1 sled push ( one way 50 ft ) 1 rope climb Time Cap 22 min

A. Find a max Split Jerk in 15 min. B. ” Mario Cart ”   3 Rounds 500m Row 500m Run 50 Double Unders

Deadlift 7 x 3 Across 70 – 80%   ” Tall and Handsome” 21 – 15 – 9 Box jumps 36 / 30 Strict HSPU

WOD . 5 . 7 . 18 A. Overhead Squat 7 sets of 3. Build in load while maintaining depth, lockout and technique. B. ” Snatch and go ” Amrap 16 Row , Bike or Erg : 10 Calories 2 Squat snatches ( heavy for you ) Scale : 2 reps : Hang power snatch

WOD 5 . 4 . 18 ” TNT ” AMRAP 15 21 Toes to bar 15 Push Jerk 135 / 85 9 Burpees Over Bar

WOD May 3rd, 2018   2 Rounds 2 people at a station accumulate max reps together. 2 minutes max calories assault bike = each calorie is 1 rep 2 minutes max burpees over jerk blocks ( scale with 30 in box ) Each burpee = 1 rep 2 minutes max distance sled push ( each

WOD 5 . 2 . 18 “Nicole” 20 min AMRAP Run 400m Max Pull ups Scale with band or ring rows