Author: Kristy Park

Warm Up: Tabata: Burpees Hollow Rocks Banded Side Steps OH Squats Strength: OH Squat 3-3-3-3-3 WOD: For Time: 9-15-21 reps of: Row for Calories Power Snatches (115/75)

Warm Up: Tabata: Jumping Lunges V-Ups Air Squats T2B WOD: 5 Rounds For Time: 100m Farmers Carry (53/35) 20 Goblet Squats (53/35) 10 Burpees

Warm Up: Tabata: Moutain Climbers Drop Squats Plank Hold Strict Press Strength: Clean & Jerk 1-1-1-1-1-1 WOD: 9 min AMRAP: 200m Run 10 Power Cleans (135/95) 30 DU’s

Warm Up: Tabata: DU’s Hollow Rocks Lunges Kip Swings WOD: For Time: 50 Sit Ups 40 Push Ups 30 Box Jumps (24/20) 20 Pull Ups 10 Ring Dips 40 Sit Ups 30 Push Ups 20 Box Jumps (24/20) 10 Pull …

Tuesday WOD 4/12/16 Read more »

Warm Up: Tabata: Feet to Hands Air Squats Inchworm Push Ups Banded Good Mornings Strength: Deadlift 5-5-5-5-5 WOD: For Time: 40 Wall Balls (20/14) 30 Calorie Row 20 Burpees

Warm Up: 2 Rounds: 100m Run 10 Air Squats High Knees 10 Push Ups Butt Kickers 10 Kip Swings WOD: Partner WOD For Time: 400m Run 60 Push Ups 400m Run 60 KBS (53/35) 400m Run 60 Pull Ups 400m …

Saturday WOD 4/9/16 Read more »

Warm Up: Tabata: Burpees Banded Side Step Hollow Rocks Front Squats Strength: Front Squat 5-5-5-5-5 WOD: For Time: 800m Run 20 Power Snatches (125/85) 800m Run

Warm Up: Tabata: Mountain Climbers Air Squats Inchworm Push Ups Single Leg Deadlifts WOD: 10 Rounds: 20 Second Max Reps Deadlift (225/155) Rest 45 seconds *Score = total reps Cash Out: 3 Rounds NOT For Time: 10 Weighted Sit Ups …

Thursday WOD 4/7/16 Read more »

Warm Up: Tabata: Feet To Hands V-Ups Air Squats Strict Press Strength: Push Press 3-3-3-3-3 WOD: 7 min AMRAP: Ascending Rep Scheme – 2, 4, 6,8, etc. OH Squats (115/75) Burpees *Score is total reps

Warm Up: 2 Rounds: 10 Reverse Burpees 10 Push Ups 10 Step Ups 10 Kip Swings WOD: “Mary” 20 min AMRAP: 5 HSPU 10 Pistols 15 Pull Ups