WOD 6/13/18
A1) Power snatch: take about 15 minutes to get a heavy set of three. Work in sets of 3 and slowly move up to a... Read More
WOD 6/12/18
100-10 Choose your own path Double under Box jump Push up American KB swing 55/35 Sit up Weighted lunge 55/35 Wall ball 20/16 Burpee KB... Read More
WOD 6/11/18
A1) Back Squat 5 X 4 @ 80% 1RM try to add weight from last week A2) Max effort Dips METCON: 7 Rounds for time... Read More
WOD 9/25/15
Warm Up: Run 1 big lap then… Heel to hip <–> 10 KB shoulder press (5 each arm) Walking Lunge <–> 3 Rounds *... Read More
9/14/15 Outlaw Way Alternative Workout
1. Clean from mid thigh 1×5 @50%, 60%, 65% 2×5 @ 70% 2. Jerk from behind head 1×5 @ 50%, 60%, 65% 2×5 @ 70%... Read More
WOD 8/19/2015
Warm Up: Run 2 big laps then…. 10 Walking lunges 10 SDLHP 10 Good mornings mobility Skill: Jump... Read More
WOD 8/14/16
Warm Up: 3 rounds of: Run 1 small lap 10 bent over rows 10 step ups 10 lunges Strength: Front Squat 5 reps @... Read More
WOD 8/5/15
Warm Up 2 Big Laps then… 10 Ball Slams Duck Walk to end of gym and back 10 Push Ups Duck Walk to end... Read More
WOD 07/29/15
Warm up: 1 Small lap 10 American KB swings 10 Lunges 10 Good mornings 3 rounds-run each time Strength: Push Press Take 15 mins... Read More