9.19.14 FIRDAY "KNUCKLE DRAG" 3 Rounds of: 5min AMRAP of: 30 KB Swings…70/53 pounds 20 HSPU's…25's 3 Rope Climbs 5min Rest For Total Reps Post... Read More
9.18.14 THURSDAY "TOE JAM" 21…15…9 of: High Double Dip Wall Balls…20/14 pounds…12/11 feet Toes to Bar For Time (10min Time Cap) Post time and load... Read More
9.16.14 TUESDAY warm up– 800m Run Olympic: 5×2 Hang Squat Clean Strength: 5×5 Weighted Pull Up 5×5 Hang High Pull 3×12 KB Upright Row 2×25... Read More
9.15.14 MONDAY warm up– 1000m Row Olympic: 5×2 Low Hang Snatch Strength: 5×5 Strict HSPU from depth 5×5 Bench Press 5×5 Shoulder Press Metcon: Explode... Read More
9.13.14 SATURDAY "SPARE PAIR" 8min AMRAP of: Partner Burpee Tire Flips For Total Reps (combine into teams of 2 or 3) Post team and total... Read More
9.12.14 FRIDAY warm up– 1000m Row Olympic: Every 15sec for 5min: 1 Squat Snatch Auxiliary: 40…30…20…10 of: HR Push Ups (25m Reverse Sled Pull after... Read More
9.11.14 THURSDAY "FAST EDDIE" 9min AMRAP of: 15 Snatches…75/45 pounds 15 Wall Ball Sit Ups…20/14 pounds (EMOM 2 G.I. Janes or Burpee Bar Touch) For... Read More