Friday March 31 2017
Wod A) 30 Min 10 Burpees 100ft L Arm KB OH Carry 35/25 100ft L Arm KB FRC 35/25 10 Box jumps 24/20 100ft R Arm KB OH Carry 35/25 100ft R...
Thursday March 30th 2017
WOD A) Bench press 7-6-5 all Tough sets *record your numbers* B) 1 arm DB rows 3 x 8-10 reps/arm Rest 60 secs between sets (after both...
Wednesday March 29th 2017
WOD A) 8 Min EMOM: Hang P Sn + Hang Sq Sn, 1.1 Add weight every other set B) 8 Min EMOM: Hang Power Clean +Â hang Squat Clean +Push...
Tuesday March 28 2017
Wod A) Back squats 5-4-3 B) 21-15-9 Step down box jumps 24/20 Dead lifts 225/155 Rest 5 mins 42-30-18 Walking lunges Sit-ups
Monday March 27 2017
Wod A1) push press 2-2-2-2-2 Rest 60 sec A2) weighted pull-ups 2-2-2-2-2 Rest 60 sec B) 21-18-15-12-9-6-3 KB swings 70/55 T2B Air squats
Saturday March 26 2017
Wod 25 hang power cleans 95/65 25 push-ups 50 cal row 20 hang power cleans 95/65 20 push-ups 40 cal row 15 hang power cleans 95/65 15 ...
Thursday March 23 2017
Wod A)Â 16 min EMOM 1) 30 DUs 2) 15 box jumps 24/20 3) 10 DB thrusters 50/35 4) 5 C2B pull-ups (strict for advance) B) 3000 k recovery row
Wednesday March 22 2017
Wod 6 min EMOM Power snatch cluster 1•1•1 Start at 95/65 add 10lbs every other minute 10 min EMOM 1)10 HSPU 2)10 T2B 10 min amrap 21 cal...
Tuesday March 21 2017
Wod A) Back squats 6-5-4 All tough sets B) 5 rounds: 30 secs SDBJ 24/20 - 30 secs rest 30 secs OH squats 95/65 - 30 secs rest 30 secs DUs...
Monday March 20th
Wod A1) push press 3-3-3-3-3 Rest 60 sec A2) weighted pull-ups 3-3-3-3-3 Rest 60 sec B) 15 min EMOM 1) 10 UB thrusters 115/75 2) 10...