Wednesday, July 16 2014
A. Work up to DeadLift weight B. 5:00 increasing ladder (1/1, 2/2, 3/3…) with 2:00 REST in between #1 – DeadLift (225/155) & Push-up #2... Read More
Tuesday, July 15 2014
A. 8:00 EMOM – Hang Power Clean + Push Jerk + Power Clean + Split Jerk (increasing) B. 8:00 – Athletes will accumulate as many... Read More
Monday, July 14 2014
A. Strength Pendlay Row 5-5-5-5-5 B. WOD 1-10 Squat ( Pick a squat- back, front or OH) 10-100 Double under Example: 1 Squat 10 DU,... Read More
Friday, July 11 2014
A. 10:00 to establish 1 RM – Deadlift B. 3 Rounds – 4:00 Work / 2:00 Rest 300 Meter Row 20 STOH (135/95) Max BMU... Read More
Thursday, July 10 2014
For time: 20-15-10 Kettlebell Swings (heavy as possible) box Jumps (24/20) 800 Meter Run 100 Double Unders 100 Crunches 800 Meter Run 20-15-10 Kettlebell Swings... Read More
Wednesday, July 09 2014
A. Back Squat. 10 – 10 – 10 B. “Elizabeth” 21 – 15 – 9 Cleans (135/95) Ring Dips C. NFT – 50 Wipers (r+l=1)
Tuesday, July 08 2014
A. 10:00 EMOM – Hang Power Snatch + Hang Snatch + Overhead Squat B. 10:00 AMRAP 4 Power Snatch (select weight based on A) 8... Read More
Monday, July 07 2014
Partner WOD 100 Slamballs 100 Squat Jumps 2000M Row (alt every 250M) 2000M Run ( alt every 200M) * One Partner works at a time.... Read More
Saturday, July 05 2014
HANSEN Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by... Read More
Thursday, July 03 2014
A. Strict Press. 10 – 10 – 10 B. 4 rounds of 3:00 work / 1:00 REST – AMRAP Rounds 1&3: 6 pull-ups 12 thruster... Read More