Thurs, Sept 22 2016
A. Gymnastics – work on Pull-up progressions B. Double Under Practice C. For time: 25 – 20 – 15 – 10 – 5 C2B Pull-ups... Read More
Wed, Sept 21 2016
A. Front Squat 3 – 3 – 3 (:03 pause in the hole) B. “Loredo” – 6 Rounds for time (Mod: 6/5/4) 24 Air Squat... Read More
Tuesday, Sept 20 2016
28:00 EMOM Minute #1 – 15-20 KB Swings Minute #2 – 7-10 Burpee Box Overs (24/20″) Minute #3 – 15 20 KB SDLHP Minute #4... Read More
Monday, Sept 19 2016
A. Build up to a heavy Thruster B. For time: (have athletes shoot for 10:00 or below) 21 – 15 – 9 Row for Calories... Read More
Saturday, Sept 17 2016
A. Strength: DB Bench Press 5 – 5 – 5 – 5 – 5 DB Bent Over Row 10 – 10 – 10 (ea arm)... Read More
Friday, Sept 16 2016
A. 5 Rounds (not for score) :30 Back Squat (135/95…can use rack to keep bars off floor) :30 REST :30 Toe-2-Rings :30 REST :30 20... Read More
Thursday, Sept 15 2016
On a Running Clock: A. 0-10:00 – OT2:00 – 3 Deadlift (work up to a heavy triple) B. 10-20:00 complete “Diane” 21 – 15 –... Read More
Wed, Sept 14 2016
A. 10:00 Death by Strict Pull-ups B. 10:00 OT2:00: 50 Meter Sled Push C. 10:00 AMRAP 20 Meter Lunge Step 10 Meter Burpee Broad Jumps... Read More
Monday, Sept 12 2016
A. Weigthted Pistol 5 x 5 (ea leg) B. For time: 800 Meter Run 40 Pistols (20 ea leg) 40 HR Push-ups 800 Meter Run... Read More
Sunday, Sept 11 2016
9-11 Tribute WOD 34:30 Cap (343=# of NYFD who gave their lives to save others) 2001 Meter Row or 1.25 Mile Run, then: 11 Box... Read More