Hero Mash or Murph if they can’t attend Saturday 2 Rounds: “Micheal “ 800 Meter Run (or 1000 Meter Row) 50 Back Extentions (superman) 50 Ab Mat Sit-ups “Brenton” 100′ Bear Crawl 100′ Standing Broad Jump *One round of each 2 times throughRead More
A. Power Clean: 7 Sets – Lift off (pause @ knee) + Cl Pull + PClean B. Individual Regional Event #6 – 8:00 CAP 30/25 Cal AAB 20 Burpee Box Jump Overs (30/24) 10 Power Cleans (185/125 or lower, Heavy Singles) C. 8:00 Relay: One Sled push into 2 Tire Flips, two teamsRead More
A. Rope Climb Skills/Technique B. Individual Regional Event #3 – 18:00 CAP 100′ OH 1-arm Lunge (80/55 DB, MOD: HAP DB or KB) 100 DU (3:1 Singles) 50 WB (30/20 or HAP) **Yes, we did just do these Monday!** 10 Rope Climb 50 WB (30/20 or HAP) 100 DU (3:1 Singles) 100′ OH 1-arm Lunge...Read More
A. Work up to heavy DL for the Day B. Individual Regional Event #4 – 14:00 CAP 60′ HSW (Mod: 6 Wall Walks) + 10 T2B + 10 DL (315/225 or HAP) 60′ HSW (Mod: 6 Wall Walks) + 12 T2B + 12 DL (315/225 or HAP) 60′ HSW (Mod: 6 Wall Walks) + 14...Read More
A. Back Squat: 10 – 10 – 10 (increasing) B. Regional Team Event 3 – Partner 20 Cal AAB (each has to complete) 50 Sync WallBall (Each has WB, 30/20 or scale down) 20 Sync BMU (Mod: try a sync 1-ring row side by side?) 20 Cal Row (each has to complete) C. Post –...Read More
A. 18:00 Time Cap 400 Meter Run 21 Strict Press (95/65) 400 Meter Run 15 Strict Press 400 Meter Run 12 Strict Press * each press break = 200 M Sprint *At conclusion of WOD, Max DU until time expires B. Tire Flip Relay (in our outside depending on weather)Read More
A. For Time: 30 – 20 – 10 AAB Calories Hollow Rocks B. 3 Rounds for time: 25 Calorie Row 30 OverHead Lunge Steps (45/25 plate) C. For Time: 1200 Meter Run 75 Push-ups ***3:00 REST B/T each sectionRead More
