7.1.14 TUESDAY warm up– 1k Row Olympic: 5×3 Hang High Pulls (clean grip) 5×3 Power Cleans (TnG) Metcon1: 50 Burpee Box Jumps…24/20" (EMOM 2 legless... Read More
6.30.14 MONDAY "RIP SHOTS" 21…15…9 of: Shoot Throughs (30 Calorie Row after each set) For Time THANKS TO EVERYONE WHO CAME OUT TO THE TEAM... Read More
6.30.14 MONDAY warm up– 1mile Run Strength: work up to a max set of 8 Back Squat Olympic: 5×2 Jerk Metcon1: 30 Bar Muscle Ups... Read More
6.27.14 SATURDAY "MAMBO #5" With a partner complete the following: 3 Rounds of: 50m Prowler Push…270/180 pounds (both partners push) 30 High Wall Balls…20/14 pounds…12/10... Read More
6.27.14 FRIDAY warm up– 800m Run Strength: 10min EMOM of: 1 Single Arm Snatch each arm Metcon: Explode WOD Auxiliary: 50 Burpee Box Jumps…24/20" For... Read More
6.27.14 FRIDAY "RIP CORD" 4 Rounds of: 50m Reverse Sled Pull…180/115 pounds 30 HR Push Ups 2min Rest For Time (Time Cap 12min) Post time... Read More
6.26.14 THURSDAY warm up– 800m Run Olympic: 5×3 Squat Clean (singles @80%) Metcon1: 25 Power Cleans…245/155 (EMOM of 5 GHD Wall Ball Throws…20/14) For Time... Read More