Friday, May 6 2016
A. Weighted Pull-up 3 – 3 – 3 – 3 – 3 B. Helen – 3 Rounds for time 400 Meter Run 21 KB Swings... Read More
Thursday, May 5 2016
A. Squat (pick one) 10 @ 60% – 8 @ 70% – 6 @ 80% – 4 @ 85% B. 3:00 WORK/3:00 REST – 4... Read More
Wed, May 4 2016
0 – 2:00 Max Strict HSPU (2:00) 2-3:00 REST (1:00) 3 – 5:00 Max Ring Dips (2:00) 5 – 6:00 REST (1:00) 6:00 – 8:00... Read More
Tuesday, May 3 2016
A. 7:00 OTM 1 Power Clean + 1 Hang Squat Clean B. 14:00 for max Reps 40 WallBalls (20/14) 20 Power Clean (135/95) 30 WallBalls... Read More
Monday, May 2 2016
A. Bench Press 5 – 5 – 5 – 5 – 5 *after each set complete 5 Strict T2B B. 18:00 Partner WOD – one... Read More
Friday, April 29 2016
A. Work up to heavy 5 Rep Back Squat B. 7:00 AMRAP 20 DB Snatch (alt, H.A.P.) 25 Meter Sled Push 2:00 Transition 7:00 AMRAP... Read More
Thursday, April 28 2016
A. 6:00 TGU (technique, not speed, 3:00 per side) B. 5:00 – 30 One-Leg Box Jumps (15/15) C. 3 Rounds for time: 25 Box Jumps... Read More
Wed, April 27 2016
A. OTM 7:00 1 Power Clean + 2 Front Squat + 3 STOH B. For Time: 800 Meter Run 25 C2B Pull-ups 50 Front Squats... Read More
Tuesday, April 26 2016
A. Work up to Heavy Deadlift Single for the day B. For Time, 25:00 Cap: 2 Rounds: 300 Meter Row 10 Deadlifts (M-275/225/185…W-185/155/125)... Read More
Monday, April 25 2016
Masters WOD #4 – 20:00 CAP 55 Bar Facing Burpee 34 OHS (95/65) 21 Ring Muscle Ups (MOD: 21 Ring Row+21 Ring Dip) * Any... Read More