Monday, August 15 2016
A. Back Squat: Work up to heavy set of 3 B. For time: 30 Back Squat (225/155, Rack, drop to ground for DL) 15 Deadlift... Read More
Saturday, August 13 2016
Partner WOD – One Work/One rest – 30:00 CAP *complete in any order, can jump around movements 150 AB Calories 100 Wallballs 75 Box Jumps... Read More
Friday, August 12 2016
0-10:00: 3 Rounds 400 Meter Run 15 OHS (95/65) 10:00-20:00: 3 Rounds 20 C2B Pull-ups 20 Push-ups 20:00-30:00: 3 Rounds 20 Weighted Glute Bridges (95/65)... Read More
Thurs, August 11 2016
A. 5 sets – High Hang PC + Hang PC + PC B. 4 Rounds – 3:00 AMRAP / 1:00 Rest (change plates) #1. 3... Read More
Wed, August 10 2016
A. 20 Rep Back Squat B. 5 Rounds (25:00 Cap) 20 Goblet Squats (hap) 15 Kettlebell Swing (American) 200 Meter Sprint 2:00 REST *GS&KBS unbroken,... Read More
Tuesday, August 9 2016
A. Work up to heavy Dead Lift for day B. 21:00 EMOM #1 – 5 Muscle Ups #2 – 5 Deadlift (Heavy) #3 – 50... Read More
Monday, August 8 2016
A. Push Press 5 – 5 – 3 – 3 – 1 – 1 B. For time: 500 Meter Row 50 Push Press (95/65) 500... Read More
Friday, August 5 2016
A. 6:00 Power Snatch EMOM – 2 OTM (building) B. Masters Wod #2 (10:00 cap): 12 – 9 – 6 Snatch(Power or squat)(12@135/95, 9@155/105,6@ 185/125)... Read More
Thurs, August 4 2016
A. Tempo Front Squats: 3 – 3 – 3 – 3 – 3 (:03 Down/:03 in the hole) B. 12:00 CAP 100 Thrusters (75/55) *Each... Read More
Wed, August 3 2016
#1 – 10 Cal AB OTM for 10:00 *each minute add one calorie **if you can’t finish do :20 work/:40 rest until 10:00 complete #2... Read More