Conditioning: Partner WOD, alternating exercises   20 Min AMRAP: Run 2 x 200m 4 Strict pull-ups 6 Deadlifts (275/185) 8 Alternating pistols 10 GHDs 30 Double unders   For score     Post results and experience to commentsRead More

Conditioning: Partner WOD 2 Min AMCAP row Rest 2 min, then:   8 Min AMRAP (equal work) of: 10 Pull-ups 20 Sit-ups 10 Wallball push-ups 20 Stationary alternating lunges   Rest 2 min, then 2 Min AMCAP bike   For time and total calories   Strength: Option 1: Make up or redo 1-rep max Or…...Read More

Conditioning: “Baller” Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform: 10 Sit-up Slammers (20/14) @ 2m 15 Ball Cleans* 20 Overhead Walking Lunges 25 Ball Push-ups Run 400m (w/ ball)   3 rounds for time *Ball Cleans are squat cleans.   …rest 5-7 minutes, partner up and…....Read More

Labor Day we will be meeting for a WOD at 0830 at the Jenks Veterans Park, located at 305 South Birch Street, Jenks, OK 74037.   Conditioning: Partner WOD 200m Sandbag drag* (70/50) 1000m Run …then… 5 rounds of: 40 Wall-ball Sit-up throws (14/12/10) @ 5m 30 Burpees 20 Alternating DB Clean  (75/50) 100m Partner...Read More

Conditioning: Partner WOD Buy in: 100 Wall-ball shots (20/14)@(10/9)   Then 4 rounds of: 32 Double-unders 8 Handstand push-ups 6 Dumbbell hang squat cleans (3/3) at (75/50) 4 Alternating pistols 2 Deadlifts (305/205)   Sell out: 100 Wall-ball shots (20/14)@(10/9)   For time *Equal work on WB shots. Alternate exercises during rounds. DB hang squat...Read More

Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: Row 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m   For Score (Row is worth 2 points)   Strength: Hang Power Clean 1-rep Max   For max load Compare to Wednesday, 14 November 2018...Read More

Conditioning: Partner WOD “Twas the night” Perform 3 rounds of: 16 Partner plank push-ups* 14 Bar-facing-burpees 12 Power snatches (115/73)   …rest 4:00, then… 4-6-8-10-12 rep rounds of: Power Cleans (135/93) Handstand Push-ups   …rest 4:00, then… 2 rounds of: 50 Wall-ball shots (20/14) @ (10/9′) 40 Sit-ups 30 Ring dips 20 Front squats (185/123)...Read More

Conditioning: Partner WOD Part 1: 175 Double-unders 500m row Partners work simultaneously on this part.  While one performs the DU, the other rows, then once both are done, partners switch and the partner that rowed now does DU, while the partner that did the DU, now rows Part 2: 75 Deadlifts (225/153) 75 Toes-to-bar While...Read More

Conditioning: Partner WOD* Buy in: 1500m Row   Then 2 rounds of: 20 Wall balls (25/16) @ (11/10′) 20 Dumbbell snatch (50/35) 20 Pull-ups 20 Overhead squats (95/63) 20 Alternating pistols 20 Dball cleans (100/80) 20 Handstand push-ups 20 Deadlifts (205/133) 20 Bar 0ver burpees 20 Dumbbell goblet lunges (50/35)   Then… Sell out: 3000m...Read More

General Warmup: Run 400m/Row 500m/Bike 2:00 10 Spiders 10 T push-ups 10 Sit ups 10 Squats 10 Shoulder press w/T’s 10 Pull-ups 10 Handstand push-ups Run 200m/Row 250m/Bike 1:00 20m Overhead KB waiter walk (each arm) 10 KB swings 10 Burpees 10 PVC passovers 10 PVC windmills 10 PVC front squats   Conditioning: Partner WOD...Read More