A.  5:00 to find a heavy Push Press B.  Push Press  3 – 3 – 3 @ 90% of A C.  15:00 AMRAP 30 WB 20 Ab Mat Sit Up 10 Cal AAB 1 Rope ClimbRead More

A.  DB Bench  –  5 – 5 – 5 – 5 – 5 B.  DB Bent over Row   10 – 10 – 10 – 10 – 10 (each arm) C.  Row for Calories (go as far as possible) 0:00 -2:00  20/14 Calories 2:00 – 4:00  22/16 Calories 4:00-6:00  24/18 Calories etc…Read More

A.  Skill –  HS Walk Practice B.  10 Rounds For time (18:00 CAP) 12 Box Jumps (24/20) 8 DB Snatch (HAP, alt, 4/4) 4 SHSPU C.  Group MobilizationRead More

A.  Weighted Pistols (if Possible or practice)   4 – 4 -4 -4 -4 (2 ea leg) B.  5:00 DU Flight Simulator (increase by 5 each attempt) C.  10:00 Increasing Ladder (pistols by 2 ea round) 2 Pistols + 10 Side-to-front delt plate raise (10-15#) + 20 DU 4 Pistols + 10 Side-to-front delt raise +...Read More

A. Olympic:  7:00 EMOM – 1 P. Clean + 2 Jerk B.  “Kind of Grace” – 30 Clean & Jerk For time (135/95) *starting with and EMOM 4 Burpee over Bar At the 10:00 Mark, Start: C.  10:00 EMOM ODD:  200 Meter Sprint,    EVEN:  10 T2BRead More

35:00 AMRAP – long slow distance 10 Ring Row 20 Push Up 30 Ab Mat Sit-up 40 Air Squats (use med ball for depth if needed) *3:00 Jog recovery after each round ***focus on Full ROM for each movmentRead More

Pancakes and Partners WOD *One work/One Rest, 8 locations 4:00 @ each with 1:00 transistion AAB, DB STOH, SB Run, Row, BBJ, Ropes, Abs, BearcrawlRead More

Friday (14.4) A.  Open WOD 2014 #4 – 14:00 AMRAP 60 Calorie Row 50 T2B 40 WallBall 30 Power Clean (135/95) 20 Muscle Ups B.  MobilizeRead More

A.  Olympic – Power Snatch  7 x 1 (increasing) B. 2011/2014 Open WOD – 10:00 AMRAP 30 Double Unders (30 Bar jumps if no double, ea jump=1) 15 P. Snatch (75/55) C.  NFT – 50 AB Mat Sit-up (:03 sec up, :03 down)Read More

A.  2015 Open WOD #5 – For Time: 27 – 21 – 15 – 9 Calorie Row Thruster (95/65) B.  Immediately after WOD – 5:00 To establish Max Press (rack)Read More