Saturday, April 4 2015
A. In groups of 3, 15:00 for max KB swings: One runs Sandbag 200 Meters, rotate on completion of run One accumulates max KB Swings... Read More
Friday, April 3 2015
A. 6:00 EMOM – HH Psnatch+HPSnatch+Psnatch B. “Isabel” 30 Snatch for time (135/95) REST 3:00 C. 8:00 AMRAP 20 Double Unders 20 AB Mat Sit-ups... Read More
Thurs, April 2 2015
A. OT3:00 for 21:00 30 Weighted Lunge Steps (45/25)(each step=1) 15 GTOH (45/25) 15 Push ups *rest in any time remaining in the 3:00 B.... Read More
Wed, April 1 2015
A. Strict Press 5 – 4 – 3 – 2 – 1 B. 12:00 AMRAP 10 Box Jump (24/20″) 10 Wall Ball (20/14#) 10 Pull-up... Read More
Tuesday, March 31 2015
A. Warm up to Deadlift WOD weight B. 4 Rounds for time: 400 Meter Run 10 Deadlift (225/155) 15 Burpee over Bar C. Foam Roll... Read More
Monday, March 30 2015
A. OPEN WOD 15.5 27 – 21 – 15 – 9 Row (calories) Thrusters (95/65) B. Mobilization
Friday, March 27 2015
A. Work up to Heavy 1 Rep Thruster (from rack) B. 12:00 EMOM: Increasing Thrusters (95/65) *1 thruster on min 1, 2 on min 2,... Read More
Thursday, March 26 2015
A. Snatch Grip Deadlift 5 – 5- 5 – 5 – 5 B. 5 Rounds for time: 300 Meter Row 30 Double Unders (3:1) 10... Read More
Wed, March 25 2015
A. OHS 3 – 3 – 3 – 3 – 3 (from Rack) B. For max Reps: 0 – 3 Minutes: Slam Balls 3 –... Read More
Tuesday, March 24 2015
A. Skill – Work up to max Box Jump Height B. For Time: 25 – 20 – 15 – 10 – 5 K2E Ring Push-ups... Read More