Saturday, June 18 2016
A. Back Squat – 5 rep max (2 warm up, 3 attempts climbing) B. Not really Cindy 25:00 AMRAP 5 KB Swings (American, HAP) 10... Read More
Friday, June 17 2016
A. deadlift 5 – 3 – 1 B. For time 21 Deadlift(225/155)(athletes can keep one weight as mod) 800 Run 15 Deadlift (275/175) 600 Run... Read More
Thursday, June 16 2016
5:00 AMRAP / 2:00 REST #1 – 10 /7 cal assault bike & 1 Rope Climb #2 – 7 Slam Balls & 7 Burpee #3... Read More
Wed, June 15 2016
A. Weighted Pull-ups 5×3 B. For time 1200 / 1000 row 75 thrusters (75/55) 50 pull ups 25 lunge steps (each=1) C. Mobilize Legs
Tuesday, June 14 2016
***50 Burpee Penality for anyone who EVER drops a DB*** A. DB Bench Press 5 – 5 – 5 – 5 – 5 B. 16-14-12-10-8-6-4-2... Read More
Monday, June 13 2016
A. 3 rounds – task FGB – 20:00 CAP 20 WB (20/14) 20 SDLHP (75/55) 20 BJ (20) 20 P Press 20/15 Cal Row 1:00... Read More
Saturday, June 11 2016
30:00 CAP 3 Rounds for time: 400 Meter OH Plate Walk *b/t each set complete: 15 Push Up 1 Rope Climb 15 Push Up 1... Read More
Friday, June 10 2016
A. 10 – 8 – 6 – 4 – 2 Clean & Jerk (10:00, like regional Snatch wod) *Increase weights each round, post weights B. ... Read More
Thursday, June 9 2016
A. HSW Drills/Technique B. 18:00 CAP, score total reps: 1000 Meter Row 100′ HSW (Increments of 10′, sub 10 Wall Walks) 10 Thruster (M:155/135/115, W:105/95/75)... Read More
Wed, June 8 2016
A. Work up to heavy P. Snatch + OHS (minimum 5 attempts) B. Pick One b/t B1 & B2 B1. 8:00 AMRAP 5 Power Snatch... Read More