Monday, January 25 2016
MacroChallenge WOD 4:00 Row for Meters 1:00 REST 4:00 AMRAP: 15 Slam Balls & 10 Ab Mat Situp 1:00 REST 4:00 Row for Meters 1:00... Read More
Saturday, Jan 23 2016
24 :00 AMRAP – for max HPC reps 5 Hang P. Clean (M:155/135/115/95, W:105/95/75/65) 2 Rounds of Cindy: 5 Pull-up/10 Push-up/15 Squat 5 Hang P.... Read More
Friday, Jan 22 2016
A. MU skills or accumulate 10 MU Minimum (if you have them) *hollow swings, hip pop on wall, etc B. Tabata Mash-up (1:00 rest b/t)... Read More
Thursday, January 21 2016
A. 3 Attempts -max SHSPU+KHSPU (strict then to kip at failure) B. 5 Rounds on the 4:00 (rest in time remaining) 20 KB Russian Swings... Read More
Wed, January 20 2016
A. Strength 8:00 EMOM – 3 Front Squat (60%, increasing) B. 5 Rounds for time: 10 Front Squat (115/75) 10 Burpee over Bar C. Accumulate... Read More
Tuesday, January 19 2016
Open WOD 12.3 – 18:00 AMRAP 15 Box Jump (24/20 – or step up) 12 P. Press (115/75) 9 T2B
Monday, January 18 2016
A. Work up to WOD Deadlift Weight or heavy for day B. For Time: 1000 Meter Row 20 Deadlift (M:245/225/185, W: 165/155/135) 40 WallBall 80... Read More
Saturday, January 16 2016
Partner WOD – 18:00 * One partner runs 2 laps of box with Sand Bag (or slam ball) * one partners completes following AMRAP: 10... Read More
Friday, January 15 2016
A. Bear Complex: 1×7 rep, 1×5 rep, 1×3 rep (no drop) B. 13:00 AMRAP 5 HPC (M-135/115/95,W-95/75/65) 5 Front Squats 5 S.T.O.H 3 Burpee MU... Read More
Thursday, January 14 2016
A. Work up to WOD Deadlift Weight B. “Diane”: 21-15-9 Deadlift (225/155) HSPU *Mandadory Score Day – BENCHMARK (weight/time/mod’s) rest as needed, then NFT: C.... Read More