Friday, April 14 2017
A. Work up to heavy 5 Rep Back Squat B. 7:00 AMRAP 20 DB Snatch (alt, H.A.P.) 25 Meter Sled Push 2:00 Transition 7:00 AMRAP... Read More
Thurs, April 13 2017
A. 6:00 Skill/Warm-up: TGU B. 5:00 – 30 One-Leg Box Jumps (15/15) C. 3 Rounds for time: 20 Box Jumps (24/20) 20 Kettlebell Swings (24/16kg)... Read More
Wed, April 12 2017
A. OTM 7:00 1 Power Clean + 2 Front Squat + 1 Jerk (push or split) B. For Time: 800 Meter Run 25 C2B Pull-ups... Read More
Tuesday, April 11 2017
A. Work up to Heavy Deadlift Single for the day B. For Time, 25:00 Cap: 2 Rounds: 300 Meter Row 10 Deadlifts (M-275/225/185…W-185/155/125)... Read More
Monday, April 10 2017
A. 2016 Masters WOD #4 – 20:00 CAP 55 Bar Facing Burpee 34 OHS (95/65) 21 Ring Muscle Ups (MOD: 21 Ring Row+21 Ring Dip)... Read More
Friday, April 7 2017
A. Weighted Pull-up 3 – 3 – 3 – 3 – 3 B. Helen – 3 Rounds for time 400 Meter Run 21 KB Swings... Read More
Thurs, April 6 2017
A. Squat (pick one) 10 @ 60% – 8 @ 70% – 6 @ 80% – 4 @ 85% B. 3:00 WORK/3:00 REST – 4... Read More
Wed, April 5 2017
0 – 2:00 Max HSPU (2:00)(advanced strict) 2-3:00 REST (1:00) 3 – 5:00 Max Ring Dips (2:00) 5 – 6:00 REST (1:00) 6:00 – 8:00... Read More
Tuesday, April 4 2017
A. 7:00 OTM 1 Power Clean + 1 Hang Squat Clean B. 14:00 for max Reps 40 WallBalls (20/14) 20 Power Clean (135/95) 30 WallBalls... Read More
Monday, April 3 2017
A. Bench Press 5 – 5 – 5 – 5 – 5 *after each set complete 5 Strict T2B (mod=controlled knee up & down) B. ... Read More