by Terri Lasher | Sep 30, 2019 | Uncategorized
WOD “Ecod” 3 x AMRAP 4: 15 Burpee Box Jump Overs (24/20) 21 Power Cleans 27/21 Cal Row Rest 4 Minutes Between Rounds Round 1: 135/95 Round 2: 115/85 Round 3: 95/65 Masters/Int: Round 1: 115/85 Round 2: 95/65 Round 3: 75/55 AFTER PARTY Clean Positioning...
by Terri Lasher | Sep 29, 2019 | Uncategorized
WOD Squat Snatch Build to Heavy Single “Snake Bite” 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-ups Masters/Int: 75/55 AFTER PARTY Capacity Builder 5 Sets, Not For Time: 60 Unbroken Double Unders 40% Unbroken Ring Muscle-ups Substitutions for Double...
by Terri Lasher | Sep 28, 2019 | Uncategorized
WOD “Pump It Up” 3 Rounds: 5 Strict Handstand Pushups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (Each Arm) 1000m Row 3 Rounds: 5 Strict Handstand Pushups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows...
by Terri Lasher | Sep 27, 2019 | Uncategorized
WOD “Kelly” 5 Round: 400 Meter Run 30 Box Jumps (24/20) 30 Wall Balls AFTER PARTY Barbell Overhead Walking Lunge Build to a Heavy at Each Distance: 100′ Barbell Overhead Lunge 50′ Barbell Overhead Lunge 25′ Barbell Overhead Lunge Rest as...
by Terri Lasher | Sep 26, 2019 | Uncategorized
WOD “Gut Feeling” AMRAP 16: 12 Hang Power Cleans (155/105) 21 Lateral Barbell Burpees 12 Push Jerks (155/105) 21 Toes to Bar Masters/Int:115/80 AFTER PARTY Capacity Builder 3 Sets For Time: 20/15 Calorie Assault Bike 15 Deadlifts (225/155) 15 Toes to Bar...
