Wed, March 30 2016
A. OLY – 4 Sets – 1 P. Snatch + 2 full Snatch + 3 OHS B. 10:00 AMRAP 5 Power Snatch (115/75) ... Read More
Tuesday, March 29 2016
A. Strength – Deadlift 3 – 3 – 3 – 3 -3 (reset after each rep) B. Partner EMOM – 20:00 – Alternate Odd... Read More
Monday, March 28 2016
*athlete choice to do 16.5 OR A. 24:00 AMRAP 40 Ab Mat Sit-ups 30 Wall Ball (20/14) 200 Meter Run (3 laps)... Read More
Friday, March 11 2016
A. For Time: 800 Run 50 Wall Ball 600 Run 40 Wallball 400 Run 30 Wallball 200 Run 20 Wallball B. 4:00 Row Cooldown
Thursday, March 10 2016
A. 7:00 EMOM – 3 TnG Power Snatch (technique) B. 5 Rounds For Time (work speed: 12 Box Jumps (24/20) 8 Power Snatch (M:135/115/95, W:95/75/65)... Read More
Wed, March 9 2016
A. Back Squat 5 – 5 – 5 B. For Time 10-1 Back Squat (155/105, from rack, can go heavier they want) 1-10 Push-Up *in... Read More
Tuesday, March 8 2016
A. Strict Press 5 – 5 – 5 B. 3 Rounds of 4:00 WORK/2:00 REST 0:00 – 2:00 Row 500 Meters 2:00-3:00 Max Reps KB... Read More
Monday, March 7 2016
Open WOD 16.2 or Endurance for all Classes 4:00 Intervals, if you complete you get an additional 4:00 25 T2B (Knee Up/ab mat) 50 Double... Read More
Thursday, March 3 2106
A. Work up to Heavy Thruster for the Day B. For Time: 100 Double Unders (3:1) 10 Thruster (M:135/115/95,W:95/75/65) 20 T2B 80 DU/8 TH/16 T2B... Read More
Wed, March 2 2016
Partner WOD – Deck of Doom Heart= Slam Ball (30/20) Diamond= Ring Row Club = KB Swing Spade= Ring Dip Ace= 11 Reps, Face Card=... Read More