A.  2015 Open WOD #5 – For Time: 27 – 21 – 15 – 9 Calorie Row Thruster (95/65) B.  Immediately after WOD – 5:00 To establish Max Press (rack)Read more

A.  6:00 EMOM  3 Deadlift (80%  T-N-G) + 3 Box Jumps B.  2011 Open WOD #2 – 15:00 AMRAP 9 Deadlift (155/105) 12 Push Ups (chest to deck) 15 Box Jumps (24/20…or step up) C.  NFT – 5 Rounds of 10 Hollow Rock & 10 SupermanRead more

A.  Work up to WOD Weight or heavy OHS (from ground) B.  0-3:00  2 Rounds of 10 OHS(95/65) & 10 C2B PU 3:00-6:00  2 Rounds of 12 OHS(95/65) & 12 C2B PU 6:00-9:00  2 Rounds of 14 OHS(95/65) & 14 C2B PU 9:00-12:00  2 Rounds of 16 OHS(95/65) & 16 C2B PU 12:00-15:00  2 Rounds of 18 OHS(95/65) & 18 C2B PU…etc After Completed, take 2:00 Rest then: C.  If you finished at 6:00 or below – 7:00 Burpee (jump to 6″) If you finished at 6-9:00 – 5:00 Burpee If you finished at 9-12:00 -4:00 Burpee If you finished at 12-15 – 3:00 Burpee If you finished at 15-18 – 2:00 Burpee If you finished at 18-21 – 1:00 BurpeeRead more

A.  3 Rounds: 4:00 AMRAP      10 Lunge Steps (with one KB OH, 5/5)      10 KB Swings (American) 1:00 REST 2:00 TGU (1:00 On Each arm) (4:00+1:00 Rest+2:00 = 1 full round) ***2:00 REST B/T RoundsRead more

A.  Strength:  Deadlift  5 – 5 – 5 (reset after each rep) B.  For time:     500 Meter Row      21 Deadlift (225/155) + 42 Push Ups     500 Meter Row      15 Deadlift + 30 Push Ups     500 Meter Row      9 Deadlift + 18 Push Ups     500 Meter Row C.  5:00 – 50 slow Ab mat SU then Foam Roll/MobilizeRead more