Wednesday February 29 2017
A) back squats 3 reps every 90 Secs x 6 sets 2@ 75% 2@80% 2@85% B) 4 rounds: 21 cal row 15 wall balls 20/14 9 burpees Rest 2 mins
Tuesday February 28 2017
Wod A) push Press 5-5-5-5-5 B)Â 20 min emom 1)30 sec HSPU 2)30 sec row for cals 3)30 sec T2B 4)30 sec DUs
Monday February 27 2017
Wod A) bench press 5-5-5-5-5 Rest 60 secs after each set B) DB rows 3 sets of 4-6 per arm Rest 60 Secs after each set, no rest between...
Saturday February 25th 2017
Every 4Â mins for 7 rounds 400 m row 12Â T2B
Friday February 24 2017
Wod 17.1 10 DB snatch 15 burpee box jumps 20 DB snatch 15 burpee box jumps 30 DB snatch 15 burpee box jumps 40 DB snatch 15 burpee box...
Thursday February 23 2017
Wod A)Â Work up to a 5 rep max strict press B)Â 20 min amrap: mod pace/choose load 100 ft front rack carry w DBs/KBs 15 cal row 100 ft...
Wednesday feb 22 2017
Wod 10 mins skill work:  Pistols 20 min emom: 1. 30 sec DUs 2. 30 sec burpees 3. 30 sec push press 115/75 4. 30 sec row 5. 30 Sec KB...
Monday February 20th
Wod A) work up to a max set: 1 power snatch + 1 squat snatch B) 3 sets: 4Â min amrap 12 box jumps 24/20 9 T2B 6 squat cleans 135/95 Rest 3...
Saturday Feb 18th
Come early & warm up at the back for this. Endurance 4 sets of: 30s air squats 30s rest 30s  Burpees 30s rest 30s BJ 24/20 30s rest rest...
Friday February 17th 2017
A) 1 squat clean + 2 front squats every 90 secs x 5 sets, increase weight each set B) 3 sets of: 10-15 DB/KB Push Press  rest 2 mins 6-10...