Thurs, Dec 21 2017
Work up to a heavy HPC 5 Rounds 75 DU’s 10 HPC (135,95) 2 Rope Climbs
Wed, Dec 20 2017
5-5-5+ Back Squat 5-5-5+ Bench Press 5-5-5+ Deadlift (*65%of 90 – 70%of 90 – 75%of 90)
Tues, Dec 19 2017
Teams of 3 (or 4) Waterfall Style 4 Rounds 250 m. Row 20 Wallball (20,14) 12/15 Cal AB 20 Push Press (45,35)
Monday, Dec 18 2017
Mainsite 150504 5 rounds for time of: 15 KBS (32,24kg) 15 push-ups Run 400 meters
Friday, August 11 2017
Worm Rotation Variation 40 Pull Ups 17 Power Cleans (135,95) 30 TTB’s 15 Power Cleans 20/15 Cal Row 13 Power Cleans
Wed, May 31 2017
A. 3-5 Sets: press + PP + PJ B. Work up to WOD OHS Weight C. For time (25:00 CAP) 400 Run + 25 OHS... Read More
Sat, May 27 2017
Murph – For Time 1 Mile Run 100 Pull-ups 200 Push-Ups 300 Air Squats 1 Mile Run
Tuesday, May 23 2017
A. Work up to heavy DL for the Day B. Individual Regional Event #4 – 14:00 CAP 60′ HSW (Mod: 6 Wall Walks) + 10... Read More
Tuesday, Sept 13 2016
A. 8:00 EMOM: Snatch Pull + Power Snatch (increasing) B. 4 Rounds for time: 5 Muscle Ups (MOD: 10 Ring Row+ 10 Ring Dips) 10... Read More
Saturday, September 10 2016
A. 20:00 Partner WOD Partner A – Runs 400 Meters Partner B – Works on AMRAP 6 Strict Pull-ups 8 Push-Ups 10 Weighted Lunge Steps... Read More