Monday, July 24 2017
A. Thruster: work up to heavy triple *after each set 20 DU + 5-7 Beat Swings B. GG qualifier Wod #5 – 18:00 50-60-70-80-90-100 Double... Read More
Sat, July 22 2017
35:00 Cap – Partner WOD – complete in any order A. 800 Meter Partner Run (hold Killer Rope) 1:00 REST B. 60 Calorie Row (partner... Read More
Friday, July 21 2017
A. Front Squat 5-5-5 (increasing) B. 4:00 Amrap 10 Front Squat (+/-95/55) 10 Burpees 2:00 REST 4:00 AMRAP 10 Burpees 10 DB Snatch (70/50+/1) ***50... Read More
Thurs, July 20 2017
A. DB Bench Press 10 – 10 – 10 (increasing) *after each set = 10 DB BOR (ea arm) B. 6 Rounds for Time 200... Read More
Wed, July 19 2017
A. 6:00 EMOM – 1 Deadlift+1 HPC+1 PJ (increasing) B. “DT” Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power... Read More
Tues, July 18 2017
A. Handstand Walk Drills – coaches choice B. 6:00 Wallballs (20/14) for max reps…immediately after: 0-74 reps = 1 mile run 75 – 99 reps... Read More
Monday, July 17 2017
Race to 500 Reps – 3:00 to complete each (1:00 REST b/t) 100 Push-Ups 100 Double Unders 100 Pull-Ups 100 Slam Balls 100 Abmat Sit-ups