Saturday, May 9 2015
A. 8:00 Increasing Ladder 4 KB Thrusters (Alt @ 1/2 mark) 1 Rope Climb 8 KB Thrusters 2 Rope Climbs, etc…. 3:00 REST B. 8:00... Read More
Friday, May 8 2015
A. 6:00 EMOM – 1 Power Clean (Increasing Weight) B. For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4... Read More
Thursday, May 7 2015
A. 14:00 AMRAP 30 WallBalls (20/14) 200 Meter Run (or 3 Laps) 10 Shoots (over&back=1) B. 4-5:00 on Foam Rollers
Wednesday, May 6 2015
A. Work up to Deadlift WOD Weight B. OT4:00 for 20:00 400 Meter Row (300 W) 10 Deadlift (pick wt) 15 T2Rings (25 on ground)... Read More
Tuesday, May 5 2015
A. Strength: work up to Heavy Thruster (8:00) B. 10 Rounds For max Reps: :30 Burpee :30 REST :30 KB Swings (Russian – HAP) :30... Read More
Monday, May 4 2015
A. Olympic – Split Jerk 3 – 3 – 3 (2 Warm-up sets) B. For Time: 400 Meter Run (A-400, B-800, C- 1mile), then: 30... Read More
Saturday, May 2 2015
Team Workout…details at the BOX!
Friday, May 1 2015
A. Strength – Deadlift 3 – 3 – 3 – 3 – 3 (increasing weight) B. 5:00 Max Box Jumps (24/20″) * 7 Deadlift –... Read More
Thursday, April 30 2015
A. Max 3 Rep Press – 3 attempts after warm-up sets B. 3 Rounds for time: 30 Kettlebell Swings (American – 24/16) 400 Meter Run... Read More
Wednesday, April 29 2015
A. 20:00 EMOM Odd – 15 WallBalls Even – 15 Burpees B. NFT – 3 rounds 1:00 Plank + 25 Ab Mat Sit-ups