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WOD

Wednesday, May 3

Part A. Pistol technique work: Take 15 minutes to go over pistols (including all scales and modifications). If you have pistols, try to find a working 1RM on each leg holding a barbell overhead or an object in front. WOD: 12m AMRAP 6 Deadlift (315/225) 9 Burpees 12 Box Jumps (24/20")

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Tuesday, May 2

  Part A. Push Jerk Party: 0:00-3:00: 6 @ 60% 3:00-6:00: 5 @ 65% 6:00-9:00: 4 @ 70% 9:00-12:00: 3 @ 75% WOD: 4 Rounds (14m CAP) 15 Front Squats (165/115) *from ground 200m Run 2 Rope Climbs (sub 6:1 pull-ups or 200ft Farmer Carry)

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Monday, May 1

Monday:  WOD: 28m EMOM Min 1: 20 Hollow Body Rocks Min 2: 50ft HS Walk (sub 45s HS Hold or 30 Shoulder Taps) Min 3: 12 Double KB Russian Swing (53/35) Min 4: 6 Bar MU (sub box, banded, 2:1 C2B, 1:1 Pull-Up+Dip) *should have @ least 15s rest each minute

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Thursday, April 27

Part A. 12 minutes to find: Max Height Box Jump *paired with Max Distance Broad Jump WOD: 18m AMRAP 100m Run 1 Clean and Jerk *start at 65% 1RM and increase 5-10 pound each round. Score is your highest successful lift.

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Tuesday, April 25

Part A. Thrusters: 10 @ (115/75) Rest 1 min 15 @ (115/75) Rest 2 min 20 @ (115/75) Rest 3 min 25 @ (115/75) **UNBROKEN WOD: 14m Clock: 6m AMRAP 12 KBS (70/53) 12 Burpee Box Jump Overs (24/20") Rest 4 min 4m AMRAP 8 KBS 8 Burpee Box Jump Overs

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Monday, April 24

WOD: 20m AMRAP 100 DB Snatch (50/35) 80 Cal Row (sub 1000m run if all rowers are taken) 60 Bar Facing Burpees 40 Muscle Ups (sub Bar MU/Banded BMU/Box BMU/2:1 C2B/1:1 Pull-Up+Dip)

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