Tues, August 2 2017
Teams of 3 (or 4) Relay Style 4 Rounds 250 m. Row 20 Wallball (20,14) 12/15 Cal AB 20 Push Press (45,35)
Monday, July 31 2017
Work up to a heavy 3 rep Power Clean AMRAP12 9 Deadlifts (135,95) 6 Burpees 3 Power Cleans (135,95)
Friday, July 28 2017
A. Tempo Front Squat 5 sets of 3 (3311, :03 down & :03 at bottom, increasing) B. Work up to Deadlift WOD weight C. 15:00... Read More
Thurs, July 27 2017
A. 5 Sets: Power Clean + Jerk + PC&J (increasing) B. 3 Rounds (30:00 cap): 800 Meter Run 2:00 Work (rd1- Max PC, Rd2- Max... Read More
Wed, July 26 2017
A. Snatch 7 sets: 1 full Snatch + 1 OHS B. 5 Rounds for Time: 5 Snatch (135/95, Squat, power modification) 2 Rope Climbs 250/200... Read More
Tues, July 25 2017
5 Rounds – :30 work/:30 REST 1- Russian KB Swings 2- Mountain Climbers 3- Reverse Lunge Step (weighted) 4- Burpees 5- AAB *intensity is the... Read More
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