Warm Up: 400m Run Stretches PVC Work Static Strength: Back Squat 2×7 @ 70% 3×3 @ 85% WOD: 14-12-10-8-6-4-2 Thrusters 115/75 Box jumps 30/24 *7 Burpee Penalty for every broken set of thrusters!!
Read more11/29/16
Warm up: 400m Run Stretches PVC Work Band Work Strength: 12 Min EMOM Even: 10 DL @ 70% Odd: 10 T2B WOD: 15 Min AMRAP 200m Run 15 Burpee T2B 15 Alt. KB Snatch 55/35 15 Push jerks 115/75
Read more11/28/16
Warm up: 400m Run Stretches PVC Work Static Strength: Complex of: 3 Hang squat clean + 3 Push jerks 5×1 @ 75%+ WOD: 6 RFT 25 Wall balls 20/14 5 Clean and jerks 135/95
Read more11/23/16
Warm up: 400m Run Stretches PVC Work Static Strength: Back Squat 5×2 @ 85% WOD: For time 400m Run 50 Hang Cleans 135/95 400m Run 50 T2B 400m Run 50 KB Snatch 55/35 400m Run
Read more11/22/16
Warm Up: 400m Run Stretches PVC Work Static Strength: BR Box step ups 3×10 Per/Leg WOD: For time 100 Wall balls 20/14 100 OHS 95/65 *12 KBS E2MOM!!!! 20 Min CAP
Read more11/21/16
Warm up: 400m Run Stretches PVC Work Static hold Strength: Push Press 3-2-2-1-1-1 *Find new 1RM WOD: Max Reps 5 Min ME Cluster 135/95 4 Min ME BBJO 24/20 3 Min ME Wall walks 2 Min ME Pull up 1 Min ME DU
Read more11/18/16
Warm up 400m Run Stretches PVC Work Static Strength: Squat Clean and Jerk 5×2 @ 75% WOD: 20 Min AMRAP 20 Thruster 135/95 20 Box jump 24/20 20 Burpees
Read more11/17/16
Warm Up: 400m Run Stretches PVC Work Static holds Strength: Bench Press 5-3-3-2-2-1 WOD: Open WOD 16.3 7 Min AMRAP 10 Power snatch 75/55 3 Bar MU Then, 1 Mile run *Sub 5 Pull ups for 3 Bar MU… **Score is total reps + mile time!!!
Read more11/16/16
Warm Up: 400m Run Stretches PVC Work Static stretch Strength: Front squat 4×7 @ 75% WOD: 5 RFT 25 Wallballs 20/15 15 Power cleans 135/95
Read more11/15/16
Warm up: 400m Run PVC Work Static stretch Strength: High Hang Squat Snatch 10 Min EMOM 3 @ 75% WOD: 3 RFT 400m Run 10 T2B 10 Power snatch 155/105 10 T2B 10 Burpees
Read more11/14/16
Warm Up: 100 DU/200 Singles Stretches PVC Work Static Strength: Back Squat 2×5 @ 75% 2×10 @ 75% WOD: 15 Min AMRAP 50 Alt. Lunges 45 DU/135 Singles 15 Pull ups 7 Push jerks 185/125
Read more11/10/16
Warm Up: 400m Run Stretches PVC Work Static Holds Strength: Strict Press 2×5 @ 75% 2×10 @ 65% WOD: 12 Min AMRAP 9 Front Squats 155/115 9 STO 155/115 9 Pull ups
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