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
Friday, July 14 2017
A. Technique session: Squat Clean (find WOD Weight) B. For Time: 10 Squat Clean (155/105) 100 Double Unders 8 Rounds: 8 Pull Up + 12... Read More
Thursday, July 13 2017
A. Deadlift: 10 – 8 – 6 – 4 -2 B. 15:00 AMRAP 80 DB Snatch (50/35, alt) 60 HSPU (90 push ups) 40 T2B... Read More
Wed, July 12 2017
A. Work up to Heavy Bench Press/WOD weight B. 10-1 Bench Press (with partner, +/- 185/125) *immediately after set: SPRINT 10 KB Swings (24/16) &... Read More
Tues, July 11 2017
A. DB OHS 5-4-3-2-1 (each side) B. 5 Rounds for Time: 16 DB OHS (8/8, 50/35) 10 Ring Dip 2 Rope Climb C. NFT: 3... Read More
Monday, July 10 2017
A. 10:00 EMOM ODD: 6-8 DB Press (increasing) EVEN: 10-12 Plate Lat & Front Raise B. 10:00 OT 2:00 – Hill Sprint (sprint up/jog back)... Read More
Sat, July 8 2017
A. 7:00 Max Wallballs (20/14) *starting with and EMOM= 5 Deadlift (heavy) B. 7:00 Max Cal Row (with Partner, rotate every 10/8 cal) C. 7:00... Read More
Friday, July 7 2017
A. 20:00 AMRAP 15 KB Swings (24/16kg,American) 1 Shuttle Run (5/10/15/20) 15 Ab Mat Sit-up 1 Plate push (1/2 turf & back) 3 Lunge Step... Read More