Friday, October 23 2015
A. DB BOR 4 x 10 (ea arm) B. 3 Rounds of 3:00 Work / 1:00 REST 7 Box Jumps 7 WallBalls (20/14) *each AMRAP... Read More
Thursday, Oct 22 2015
A. Deadlift: 5 – 3 – 1 B. 7:00 Increasing Ladder (2,4,6…) Deadlift (225/155) HSPU REST 3:00 C. 7:00 Increasing Ladder (4,8,12…) Pistol *1 Rope... Read More
Wed, October 21 2015
A. DB Bench Press 7 x 3 reps (increasing) B. Arnold Bro Press 5 x 5 reps C. For time: 10 – 1 Row for... Read More
Tuesday, October 20 2015
Partner WOD – one completes round/one rests 30:00 AMRAP 21 Double Unders (3:1 singles) 14 Front Squats (75/55) 7 Pull-ups 100 Meter Sprint
Monday, October 19 2015
A. “Row-Swing-Run” 3 Rounds of: 500 Meter Row 21 KB Swings (32/20kg) 400 Meter Run B. 100 AB Mat Sit ups for time
Friday, Oct 16 2015
A. 3×3 Banded F Squat (:03 second pause at bottom) B. 3×3 Banded OHS (:03 pause at bottom) On a running clock: C1. 0:00 –... Read More
Thursday, Oct 15 2015
A. 21:00 EMOM (7 rounds) #1 – 10 K2E + 30 Double Unders #2 – 3 Tire Flips #3 – 40 Meter Bear Crawl B.... Read More
Wednesday, Oct 14 2015
A. 7:00 EMOM – 1 Clean Pull + 1 Clean (increasing) B. For Time: “Elizabeth” 21 – 15 – 9 Power Clean (135/95) Ring Dip... Read More
Tuesday, Oct 13 2015
A. 15:00 AMRAP 10 KB Swings (HAP) 10 Push-Up 10 Ab Mat Sit Up * Every 3 Rounds = 25 Meter Sled Push B. 5:00... Read More
Monday, Oct 12 2105
A. 5:00 to establish 1 rep max Thruster for the day (rack) B. 5:00 to establish box jump height max for day C. 4 rounds... Read More