Warm Up: 100 DU/200 Singles Stretches PVC Work Static Strength: 10 Min EMOM 1 Hang Power clean + 1 Power clean + 1 Squat clean @ 70% + WOD: 4 RFT 10 Hang Squat clean 135/95 15 Alt. KB Snatch 55/35 50 DU/150 Singles
Read more11/3/16
Warm up: 400m Run Stretches PVC Work Static Strength: Front Squat 2×8 @ 70% 3X3 @ 80% wod: 18 Min AMRAP 8 Power snatches 115/75 10 Thrusters 115/75 12 T2B 200m Run
Read more11/2/16
Warm up: 400m Run Stretches PVC Work Static Strength: Deadlifts 1×8 @ 70% 1×8 @ 75% 2×8 @ 80% WOD: 12 Min AMRAP 21 BFB 15 Pull ups 9 Push jerks 155/105
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Warm Up: 400m Run Stretches PVC Work Static Strength: OHS 3×5 @ 75% WOD: Nancy 5 RFT 400m Run 15 OHS 95/65
Read more10/31/16
Warm up: 400m Run stretches PVC Work Static Strength: 10 Min EMOM 3 Clean and jerks @ 70% TnG WOD: For time 8 Rope climbs 50 Wallballs 50 Box jumps 6 Rope climbs 35 Wallballs 35 Box jumps 4 Rope climbs 25 Wallballs 25 Box jumps *Scale RC...
Read more10/28/16
Warm Up: 400m Run Stretches PVC Work Static holds Strength: Front Squat 5×3 @ 85% WOD: 20 Min AMRAP 1 Mile run 50 Deadloifts 135/95 40 Box jump overs 30/24 30 KB Taters 55/35 20 Man Makers 55/25 *ME Front squats if finished under the...
Read more10/27/16
Warm up: 400m Run Stretches PVC Work Static Strength: Clean and Jerk 15 Min to establish a heavy single for the day! WOD: For Time 21-18-15-12-9-6-3 Thrusters 95/65 HRPU SDHP 95/65 2-2-2-2-2-2-2 Wall walks
Read more10/26/16
Warmup: 400m Run Stretches PVC Work Static holds Strength: Back Squat 2×5 @ 75% 2×5 @ 80% 1xME @ 85% WOD: 16 Min AMRAP 200m Run 14 FR Lunges 115/75 17 Wall balls 20/15 20 KBS 55/35
Read more10/25/16
Warm Up: 400m Run stretches PVC Work Static Strength: 8 Min EMOM 1 Power snatch + 1 Low HPS + 1 High HPS @ 65% (Building) WOD: For time 21-15-9 Hang power clean 135/95 T2B 12-9-6 Power snatch 135/95 Burpee box jump 24/20 9-6-3 Power...
Read more10/24/16
Warm Up: 400m Run Stretches PVC Work Static holds Strength: Push Jerk 12 Min to find a heavy 3RM! *Pause 3 Sec on every dip for all 3 reps!! WOD: 14 Min AMRAP 7 Squat cleans 135/95 7 STO 135/95 7 C2B
Read more10/21/15
Warm Up: 400m Run Stretches PVC Work Static Strength: 10 Min EMOM 3 HPC and Jerks @ 75% 1RM PC WOD: 12 Min AMRAP 5 MU 15 DL @ 225/155 20 Wall balls 20/15
Read more10/20/16
Warm up: 400m Run Stretches PVC Work Static holds Strength: Back Squat 2×5 @ 80% 2×10 @ 70% WOD: 4 RFT 200m Run 15 T2B 15 KB Snatch 55/35 20 Box jumps 24/20
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