Friday, March 31 2017
A. 10 – 8 – 6 – 4 – 2 Clean (10:00, like regional Snatch wod) *Increase weights each round, post weights B. For Max... Read More
Thurs, March 30 2017
A. HSW Drills/Technique B. 20:00 CAP, score total reps: 800 Meter Run 100′ HSW (Increments of 10′, sub 10 Wall Walks) 600 Meter Run 50... Read More
Wed, March 29 2017
A. Work up to heavy P. Snatch + OHS (minimum 5 attempts) B. Pick One b/t B1 & B2 B1. 10:00 AMRAP 5 Power Snatch... Read More
Tues, March 28 2017
A. OT2:00 for 5 Rounds: 3 Deadlift (singles, increasing) B. 14:00 AMRAP 5 Deadlift (base weight on A) 10 Burpee over Bar 15/11 Cal Row... Read More
Monday, March 27 2017
A. 17.5 – 10 Rounds (40:00 Time Cap): 9 Thrusters (95/65) 35 Double Unders (scaled: 65/45# thrusters & singles) B. Optional: 5 Rounds NFT: 15... Read More
Friday, March 17 2017
Class Choice: A. 1-leg BB Romanian Deadlift – 3+ each leg, 4-5 sets *after each set, complete 5 BB Bent Over Row B. Work up... Read More
Thurs, March 16 2017
On a continuous clock (26:00 total): A. 5 Rounds: 200 Meter Sprint + 10 T2B + :30 REST after each at the 10:00 Mark B. ... Read More
Wed, March 15 2017
A. Weighted Pistols 4 – 4 – 4 – 4 – 4 (each leg) B. 10:00 CAP 1000 Meter Row 50 Push-Ups *Max Wallballs (20/14)... Read More
Tues, March 14 2017
A. Hang Power Clean: 8 – 6 – 4 – 2 B. 7 Rounds (21:00) #1 – 5 Hang Power Clean (Athlete Choice) #2 –... Read More
Monday, March 13 2017
***Open WOD 17.3*** (only athletes in Open) *Post OPEN WOD +/- 10:00 Row/Bike/Run cool down All others: A. 12:00 Increasing Ladder KB Swing: ... Read More