Wednesday, 03-16-2016
Strength Power Cleans 5X3 50%, 65%, 75%, 80%, 80% WOD. 15 minute AMRAP of 5 Handstand Push Ups 10 Box Jump Overs 24/20 200M Run Cash Out Shoulder mobility, Bands
Wednesday, 03-16-2016 Read More »
Tuesday, 03-15-2016
Group Warm up WOD. For time (40 minute cap) 50 Calorie Row 25 Lateral Barbell Burpees 25 Deads, 185/125 50 Wall Balls, 20/14 5 Rope CLimbs 50 Wall Balls, 20/14 25 Deads, 185/125 25 Lateral Barbell Burpees 50 Calorie Row
Tuesday, 03-15-2016 Read More »
Tuesday, 03-15-2016
Group Warm up WOD. For time (40 minute cap) 50 Calorie Row 25 Lateral Barbell Burpees 25 Deads, 185/125 50 Wall Balls, 20/14 5 Rope CLimbs 50 Wall Balls, 20/14 25 Deads, 185/125 25 Lateral Barbell Burpees 50 Calorie Row
Tuesday, 03-15-2016 Read More »
Monday, 03-14-2016
Strength Back Squat 5X5 50%, 65%, 75%, 80%, 80% Conditioning Barbell Warm up 800M Run 21 Thrusters, 21 K2E 400M Run 15 Thrusters, 15 K2E 200M Run 9 Thrusters, 9 K2E L1 95/65, L2 115/80, L3 135/95 25 Minute Cap
Monday, 03-14-2016 Read More »
Monday, 03-14-2016
Strength Back Squat 5X5 50%, 65%, 75%, 80%, 80% Conditioning Barbell Warm up 800M Run 21 Thrusters, 21 K2E 400M Run 15 Thrusters, 15 K2E 200M Run 9 Thrusters, 9 K2E L1 95/65, L2 115/80, L3 135/95 25 Minute Cap
Monday, 03-14-2016 Read More »
Saturday, 03-12-2016
Teams of Two 10 Minute HASP Establish Team 1 Rep Max Hang Thruster 5 Minute Rest For Time 50 Burpee Buy in (Each Partner does 50) You go I go on all Movements except for Runs 400M Run 75 Russian Swings 70/53 400M Run 75 Overhead Squats 95/65 400M Run 75 Push-ups 400M Run 75
Saturday, 03-12-2016 Read More »
Saturday, 03-12-2016
Teams of Two 10 Minute HASP Establish Team 1 Rep Max Hang Thruster 5 Minute Rest For Time 50 Burpee Buy in (Each Partner does 50) You go I go on all Movements except for Runs 400M Run 75 Russian Swings 70/53 400M Run 75 Overhead Squats 95/65 400M Run 75 Push-ups 400M Run 75
Saturday, 03-12-2016 Read More »
Friday, 03-11-2016
The Open 16.3 AMRAP 7 Mins 10 Snatches 75/55 3 Muscle Ups Strength. 7×3 Push Press, working up to heavy weight
Friday, 03-11-2016 Read More »
Friday, 03-11-2016
The Open 16.3 AMRAP 7 Mins 10 Snatches 75/55 3 Muscle Ups Strength. 7×3 Push Press, working up to heavy weight
Friday, 03-11-2016 Read More »
Thursday, 03-10-2016
Buy In Prowler Pushes 8x25m, as heavy as desired. WOD. EMOTM 21… Min 1: 200m Run (Sx: 100m Run) Min 2: 15/12 Calorie Row (Sx: 10/7) Min 3: 7 Power Cleans at 135/95 + 30 Double Unders (Sx: 5 PC w/15 Jumping Jacks)
Thursday, 03-10-2016 Read More »