Friday, June 24 2016
A. Front Squat – Establish a heavy 3 Rep B. 5 Rounds for time (mod 4/3 rds)(30:00 cap) 400 Meter Run 20 Box Jumps 20... Read More
Thursday, June 23 2016
A. snatch combo – HHPS+HPS+PS – 5-6 attempts (technique) B. Running Clock: “Isabel” – 30 snatches (135/95) for time 2:00 Rest 5:00 Max Muscle-Ups (MU... Read More
Wed, June 22 2016
A. HSW Practice B. One round: :40 of each to establish wod reps, then: 5 Rounds OTM #1- HSPU #2- Strict Pull-ups #3- GHD Sit-ups... Read More
Tues, June 21 2016
A. Work up to heavy clean (squat) B. 14:00 AMRAP 3 squat clean (95/65) 6 T2B 9 Bar facing Burpee *every 3 rounds, increase weights... Read More
Monday, June 20 2016
A. Emom Push Press + split Jerk B. 5 Rounds – 3:00 Work/3:00 Rest 250 meter row 7 STOH (Rack…M:155/135/115,W:105/95/75) *max cal ABike
Saturday, June 18 2016
A. Back Squat – 5 rep max (2 warm up, 3 attempts climbing) B. Not really Cindy 25:00 AMRAP 5 KB Swings (American, HAP) 10... Read More
Friday, June 17 2016
A. deadlift 5 – 3 – 1 B. For time 21 Deadlift(225/155)(athletes can keep one weight as mod) 800 Run 15 Deadlift (275/175) 600 Run... Read More
Thursday, June 16 2016
5:00 AMRAP / 2:00 REST #1 – 10 /7 cal assault bike & 1 Rope Climb #2 – 7 Slam Balls & 7 Burpee #3... Read More
Wed, June 15 2016
A. Weighted Pull-ups 5×3 B. For time 1200 / 1000 row 75 thrusters (75/55) 50 pull ups 25 lunge steps (each=1) C. Mobilize Legs
Tuesday, June 14 2016
***50 Burpee Penality for anyone who EVER drops a DB*** A. DB Bench Press 5 – 5 – 5 – 5 – 5 B. 16-14-12-10-8-6-4-2... Read More