Saturday, December 20 2014
A. Strength: Strict Press 3 – 3 – 3 – 3 – 3 B. 10:00 CAP 150 WallBalls for time (20/14) * 6 T2B EMOM... Read More
Friday, December 19 2014
A. Strength – Bent Over Row 5 – 5 – 5 – 5 – 5 B. 12:00 AMRAP 10 Deadlift (155/105) 15 Burpee Box Jumps... Read More
Thursday, December 18 2014
A. One attempt at max HSPU and Ring Dip (strict) B. For Time, 22:00 Cap: 30 Cal Row 30 Ring Dips 30 SDLHP (H.A.P. KB)... Read More
Wednesday, December 17 2014
A. Warm up to heavy C&J for day B. For max Reps 1:00 Cleans (squat – M:135/115/95,W:95/75/65) 1:00 STOH 2:00 Cleans 2:00 STOH 3:00 Cleans... Read More
Tuesday, December 16 2014
For Time 1000 Meter Row 40 DB Snatch (alt Arm – HAP) 750 Meter Row 30 DB Snatch 500 Meter Row 20 DB Snatch 250... Read More
Monday, December 15 2014
A. Strength – OHS: Work up to heavy 3 Rep Set (from Rack) B. 6 Rounds EMOM (18:00 total) #1 – 12 C2B Pull-ups #2... Read More
Sat, Dec 13 2014
Odd Object Day: 20:00 for max Points Shuttle Run (5/10/15/20 Meter)(ea=1 point) 25 Meter Sled (ea=1 point) Tire flip (2 flips=1 point) Rope Climb (ea=1... Read More
Friday, Dec 12 2014
A. Work up to Heavy Thruster B1. 4:00 to complete 3 rounds (rest in time remaining): 10 Thursters (95/65) 10 C2B Pull-ups *Penalty for not... Read More
Thursday, Dec 11 2014
A. Work up to Deadlift WOD weight B. In 14:00 complete the following: 1000 Meter Row, then AMRAP 5 Deadlift (Heavy as Possible) 15 Push-ups... Read More
Wed, Dec 10 2014
A. 4 Rounds 1:00 Burpees 1:00 KB Swings (24/16 kg) 1:00 Jump Lunge 1:00 SDLHP (KB) 1:00 REST B. 4:00 team relay: 25 Meter plank... Read More