Warm Up: 50 DU Stretches PVC Work Static Hold Strength: Back Squat 4×10 @ 65%+ WOD: 18 Min AMRAP 400m Run Ascending Reps of: Back Squat 135/95 Ring Dips Pull ups 3-6-9-12-15…etc
Read more3/29/17
Warm Up: 400m Run Stretches PVC Work Static Holds Strength: 8 Min EMOM 3 Hang Power Clean and Jerk @ 60% + *Increase load every 2 sets! WOD: 12 Min AMRAP 75 Power Clean 155/115 ME Box Jump Overs 30/24 *12 T2B Every time you break on the...
Read more3/28/17
Warm Up: 400m Run Stretches PVC Work Static Holds Strength: Strict Press in a Split Jerk Stance 4×5 (Building) WOD: 5 RFT 30 Wall Balls 20/14 15 Power Snatch 75/55 *Every time you break on the Wall Balls you must complete 15...
Read more3/27/17
Warm Up: 400m Run Stretches PVC Work Static Holds Strength: Front Squat 5×2 @ 90% WOD: 14 Min AMRAP 6 Squat Cleans 6 FR Lunges 6 Push Press 6 BFB 135/95
Read more3/24/17
Warm Up: 100 DU Stretches PVC Work Static Holds OPEN WOD 17.5 10 Rounds For Time 9 Thrusters 95/65 35 DU OR 10 Rounds For Time 9 Thrusters 65/45 35 Singles
Read more3/23/17
Warm Up: 400m Run Stretches PVC Work Static Holds Strength: OHS 4×3 @ 85%+ WOD: 800m Run Then, 3 Rounds 5 Squat Snatch 185/125 100 DU Then, 800m Run
Read more3/22/17
Warm Up: 400m Run Stretches PVC Work Static Strength: 12 Min EMOM EVEN: 5 Deadlifts @ 75% ODD: 5 Burpee T2B WOD: 50-40-30-20-10 Hang Power Cleans 95/65 15 Burpee Box Jumps 24/20
Read more3/21/17
Warm Up: 100 Du Stretches PVC Work Static Hold Strength: Clean and Jerk 6×2 @ 80%+ WOD: 18 Min AMRAP 5 MU 10 Clean and jerks 135/95 15 T2B 20 Wallballs 20/14
Read more3/20/17
Warm Up: 2 Rounds 200m Run Lunges ETF Toe touch squat 5 Burpees PVC Work Static Holds Strength: Back Squat 3×5 @ 85% 1×5 @ 80% WOD: 5 RFT 10 Thrusters 135/95 20 Pull ups 200m Run
Read more3/17/17
Warm Up: 100 DU Stretches PVC Work Static Hold Open WOD 17.4 13 Min AMRAP 55 Deadlifts 225/155 55 Wall balls 20/14 55 Cal Row 55 HSPU
Read more3/16/17
Warm Up: 400m Run Staretches PVC Work Static Holds Strength: Bench Press *Close Grip 5×3 HAP WOD: 14 Min AMRAP 7 Clusters 155/105 10 C2B 30 DU
Read more3/15/17
Warm Up: 100 DU Stretches PVC Work Static Holds Strength: Back Squats 10 Min EMOM 1 @ 85%+ WOD: 27-21-15-9 Deadlifts 225/155 T2B HSPU
Read more