Thurs, May 11 2017
A. Back Squat 3 – 3 – 3 – 3 – 3 (5 fast BJ after each set) B. For time: 20 – 16 –... Read More
Wed, May 10 2017
A. 25:00 AMRAP 10 Cal Row 20 Meter Lunge Step (weight optional) 10 KB Swings (HAP) 20 Meter Bear Crawl 100 Meter Sprint 1:00 REST... Read More
Tues, May 9 2017
A. OT2:00 x 4: SnPull + Psnatch+ HSqSnatch + OHS (increasing) B. For time – 16:00 CAP 800 Meter Run 20 Power Snatch(135/95) 400 Meter... Read More
Monday, May 8 2017
All classes choose b/t class and endurance A. Push Jerk: 3 – 3 – 3 – 3 – 3 (+/-70% of 1RM then increase) B. ... Read More
Friday, May 5 2017
A. 14:00 Partner WOD (outside) 200 Meter Run 15 KB Swings (24/16 – American) 10 KB 1-arm press (5/5, same weight as swing) B. 5:00... Read More
Thurs, May 4 2017
A. Work up to Max Thruster (From Rack) B. 5 Rounds for time: 10 Thruster (115/75) 2 Rope Climb (sub 10 Ring Row) 250 Meter... Read More
Wed, May 3 2017
A. 7:00 OTM – HHPC + HPC + P.CLEAN (increasing weight) B. Death By: Power Clean (135/95) & Burpee over Bar *15:00 CAP – Split... Read More
Tuesday, May 2 2017
A. MU Skills B. OT5:00 For 5 Rounds 0-5:00 – 20/15 Cal Row + 50 WB 5-10:00 – 20/15 Cal Row + 15 MU 10-15:00 ... Read More
Monday, May 1 2017
A. 24:00 EMOM Minute 1 – 10 Deadlift (+/-185/125, moderate heavy) Minute 2 – 20 GHD Sit-up or 25 Ab Mat Minute 3 – 15/10... Read More
Friday, April 28 2017
A. Weighted box step up – 4 sets of 5 (each leg) B. 2 Rounds 400 Run (or 500 Row) + 50 air squats 400... Read More