Tuesday, August 2 2016
A. 10:00 AMRAP for technique, not speed 3-5 strict T2B 3-5 SHSPU 5-7 T2B 5-7 KHSPU *if need to scale do AMRAP for tech of... Read More
Monday, August 1 2016
A. Work up to Heavy 3 Rep T-N-G C&J (squat) B. Complete Work, rest in any time remaining 0:00-10:00 1 mile run 10:00-18:00 30 Clean... Read More
Sat, July 30 2016
A. “NATE” 20:00 AMRAP 2 Muscle Ups 4 HSPU 8 KB Swings (32/20 kg) B. Team Relay: Coaches Choice
Friday, July 29 2016
A. Work up to heavy OHS B1. Increasing ladder: 3, 6, 9, 12, 15, 18, 21 OHS (95/65) & C2B Pull-ups Upon completition, REST 2:00... Read More
Thurs, July 28 2016
A. Strength – Strict Press 5 – 5 – 5 B1. For time: 40 Calorie Row 40 Burpee over Erg Immediately after finish: B2. 6:00... Read More
Wed, July 27 2016
A. Back Squat 5 – 5 – 5 – 5 – 5 (after each set: 5 Jump squat) B. Bent over Row 5 – 5... Read More
Tues, July 26 2016
A. Work Up to Heavy Hang Power Clean B. Death by: Hang Power Clean (135/95) & Box Jump (24/20) *when can’t complete on minute, divide... Read More
Mon, July 25 2016
A. Strength – Find heavy DL for day B. Masters WOD #1 – 20:00 CAP 8 Deadlift (365/255, roughly 80% of 1 RM) 40 GHD... Read More
Sat, July 23 2016
Saturday 35:00 Cap – Partner WOD – complete in any order A. 800 Meter Partner Run (hold Killer Rope) 1:00 REST B. 60 Calorie Row... Read More
Friday, July 22 2016
A. Front Squat 5-5-5 (increasing) B. 4:00 Amrap 10 Front Squat (95/65) 10 Burpees 2:00 REST 4:00 AMRAP 10 Burpees 10 DB Snatch (70/50+/1) ***50... Read More