Wed, Feb 1 2017
A. OHS – Work up to a heavy set of 3 (12:00) B. For Time (18:00 CAP) 200 DU / 100 DU / 50 DU... Read More
Tues, Jan 31 2017
A. Warm up to WOD Weight B. 8:00 – Death by DT (increase each by 1 rep each minute) 1 Deadlift + 1 HPC +... Read More
Monday, Jan 30 2017
A. OT3:00 – 10 Rounds: 5 Back Squat (increasing) + 10 WB (30/20) B. 2000 Meter Row (Damper at 10/8) or Endurance 5:00 / 4:00... Read More
Sat, Jan 28 2017
3 Rounds For Time: 30/25 Cal Row 5 Wall Walks 40 WallBalls (20/14) 30 KB Swings (24/20)
Friday, Jan 27 2017
A. Work up to Heavy Power Snatch (10:00) B. 4:00 OT :20 – 1 Rep P. Snatch @ 75% of A (12 total reps) C.... Read More
Thursday, Jan 26 2017
A. Thrusters 3-3-3-3-3 (increasing, rack) B. For Time: 100 Thrusters (75/55) – 10:00 CAP *3 MU OTM (3-5 MU transitions modification or BMU) C. 1000... Read More
Wed, Jan 25 2017
A. Deadlift 5 – 3 – 2 -1 -1 *5 Fast Box Jumps after each set B. OT5:00 for 5 Rounds 50 Double Under (100... Read More
Tuesday, Jan 24 2017
A. 1 Set: Max C2B Pull-ups into Max Push-up set (score total) B. 30:00 AMRAP 10 C2B Pull-ups 20 Push-ups 40 Air Squats 2:00 Jog
Monday, Jan 23 2017
A. Warm up to P. Clean Weight + HSPU Practice B. Open WOD 15.4 – 8:00 Increasing Ladder HSPU (3,6,9,12,15,18,21…3 every round) Power Cleans (185/125)(3,3,3,6,6,6,9,9,9…3... Read More
Friday, Jan 20 2017
A. Bear Complex: 1×7 rep, 1×5 rep, 1×3 rep (no drop) B. 13:00 AMRAP 5 HPC (M-135/115/95,W-95/75/65) 5 Front Squats 5 S.T.O.H... Read More