Thurs, Oct 27 2016
A. 20 Rep Front Squat (warm up with set of 5&10) B. 5 Rounds of All Out Effort 10 Cal AB 10 Front Squat (95/65)... Read More
Wed, Oct 26 2016
A. 5 Rds of 3 Wt Pull-Ups + 3-5 Strict Combo B. 3 Rounds 1:00 Cal Row 3:00 AMRAP 10 Ring Push-Up 15 Ab Mat... Read More
Tues, Oct 25 2016
A. 5 Rounds OT2:00 (WU to heavy Weight, then start) 1 Clean Pull + 1 H.Squat Clean + 1 Squat Clean B. For time: 5-4-3-2-1-2-3-4-5... Read More
Monday, Oct 24 2016
A. Deadlift 5-5-3-3-1-1 B. 15:00 AMRAP 25 Cal Row 25 Deadlift (185/125) 25 Double Unders 25 Ring Dip C. Mobilize
Sat, Oct 22 2016
Partner WOD 200 WallBalls (20/14) 150 Box Overs (24/20) 100 T2B *one partner runs 400, other works on reps **try to split reps evenly ***can... Read More
Friday, Oct 21 2016
In Groups of 3, one work/two rest: 10:00 Row for Calories (rotate every 10/8) 10:00 20 Meter Shuttle Runs (rotate after each run) 10:00 AB... Read More
Thurs, Oct 20 2016
A. Push Press 3 – 3 – 3 – 3 -3 *after each set = 10 Ring Row B. 10:00 AMRAP 10 Push Press (75/55)... Read More
Wed, Oct 19 2016
A. Work up to heavy Front Squat B. 3 Rounds for time: 500 Meter Row 20 Burpee 15 Front Squat (135/95, from ground) C. NFT... Read More
Tues, Oct 18 2016
25:00 AMRAP 200 Meter Sandbag Run 20 Push Up 200 Meter Sprint 20 Russian KB Swing (HAP)
Monday, Oct 17 2016
A. OHS 5 – 3 – 3 – 1 – 1 – 1 B. For time: 10-9-8-7-6-5-4-3-2-1 OHS (115/75) C2B Pull-ups C. NFT – 5... Read More