10.29.14 WEDNESDAY "PUMPKIN SMASHER" 5 Rounds of: 5 Ring Muscle Ups 15 High Double Dip Wall Balls…20/14 pounds…12/11 feet 3min Rest For Time (25min Time... Read More
10.28.14 TUESDAY "THE MECHANIC" 5 Rounds of: 3min AMRAP of: 20 Calorie Row 30 Double Unders 20 HSPU's…45 plate 3min Rest For Total Reps Post... Read More
10.27.14 TUESDAY warm up– 50, 75, 100, 150 Double Unders (2min Rest) Olympic: 5×2 Clean n Jerk TnG Strength: 3×3 Deadlift 3×3 Chest to Bar... Read More
10.27.14 MONDAY "THE WELLINGTON" 21…15…9 of: OHS…115/75 pounds Toes to Bar KB Swings…70/53 pounds (EMOM 3 Burpees) For Time (Time Cap 15min) (repeat WOD from 7.1.14) ... Read More
10.26.14 SUNDAY ENDURANCE– "RUN TEST" 1mile Run 3min Rest 1200m Run 2min Rest 800m Run 1min Rest 400m Run For Time Post time to comments... Read More
10.25.14 SATURDAY "JUNK YARD CHIP" With a partner complete the following: 20 Tire Flips 20 G.I. Janes 400m Med Ball Run…20/14 pounds 20 G.I. Janes... Read More
10.24.14 FRIDAY warm up– 100, 200, 300, 400m Run (2min rest) Olympic: 10min EMOM of: 2 Hang Cleans 2 Paralette HSPU Strength: 3×6 Ring Dips... Read More
10.22.14 WEDNESDAY warm up– 2x400m Run Olympic: 6×2 Low Hang Squat Clean Strength: 3×6 S. Leg DB Deadlift 3×6 Weighted Chin Ups 3×6 Barbell Shrugs... Read More