Monday, June 13 2016
A. 3 rounds – task FGB – 20:00 CAP 20 WB (20/14) 20 SDLHP (75/55) 20 BJ (20) 20 P Press 20/15 Cal Row 1:00... Read More
Saturday, June 11 2016
30:00 CAP 3 Rounds for time: 400 Meter OH Plate Walk *b/t each set complete: 15 Push Up 1 Rope Climb 15 Push Up 1... Read More
Friday, June 10 2016
A. 10 – 8 – 6 – 4 – 2 Clean & Jerk (10:00, like regional Snatch wod) *Increase weights each round, post weights B. ... Read More
Thursday, June 9 2016
A. HSW Drills/Technique B. 18:00 CAP, score total reps: 1000 Meter Row 100′ HSW (Increments of 10′, sub 10 Wall Walks) 10 Thruster (M:155/135/115, W:105/95/75)... Read More
Wed, June 8 2016
A. Work up to heavy P. Snatch + OHS (minimum 5 attempts) B. Pick One b/t B1 & B2 B1. 8:00 AMRAP 5 Power Snatch... Read More
Tuesday, June 7 2016
A. OT2:00 for 5 Rounds: 3 Deadlift (singles, increasing) B. 12:00 AMRAP 200 Meter Run 3 Deadlift (base weight on A) 5 SHSPU (kip modification)... Read More
Monday, June 6 2016
A. 4 Rounds – Max Reps 1:00 WB (20/14) :30 Rest 1:00 Plank (any break in plank=20 burpees after WOD) :30 Rest 1:00 KB Swing... Read More
Friday, June 3 2016
Class WOD or Endurance WOD Option A. Work up to Heavy single Bench Press B. “Lynne” – 5 Rounds NFT Max Reps BW Bench Press... Read More
Thursday, June 2 2016
A. Back Squat 3 – 3 – 3 (5 Box Jumps after each working set) B. For time: 20 – 16 – 12 – 8... Read More
Wed, June 1 2016
A. 25:00 AMRAP 10 Cal Row 20 Meter Lunge Step 10 KB Swings (HAP) 20 Meter Bear Crawl 100 Meter Sprint 1:00 REST b/t rounds... Read More