6.24.14 TUESDAY warm up– 1000m Row Olympic: 5×3 Low Hang Squat Snatch (singles @ 80%) Metcon1: 9…7…5 of: Ring Muscle Ups Squat Snatch…185/115 For Time... Read More
6.23.14 MONDAY warm up– 800m Run Strength: Work up to a 1RM Back Squat Metcon1: 10-1 of: Back Squat…235/165 S2OH…185/115 For Time Metcon2: Explode WOD... Read More
6.23.14 MONDAY "WALL BANGER" 10 Wall Walks 20 Wall Balls…20/14 pounds…10/8 feet 30 C2B Pull Ups 20 Wall Balls…20/14 pounds…10/8 feet 10 Wall Walks For... Read More
6.22.14 SUNDAY ENDURANCE– "RUN FUN" 1mile Med Ball Run…20/14 pounds 3min Rest 400m Backwards Run 2min Rest 1200m Run For Time Post time to... Read More
6.21.14 SATURDAY "PARTNER PULL-VERIZER" With a partner complete the following: 3,000m Row (one partner holds incline push while other rows) 50m Burpee Tire Flip (both... Read More
6.20.14 FRIDAY "CLUSTER BOMB" 25 Squat Clean Thrusters…115/65 pounds 3min Rest 25 Toes to Bar 2min Rest 25 Burpee Onto Plate For Time (12min Time... Read More
6.20.14 FRIDAY warm up– 800m Run Olympic: 5min EMOM of: 1 Power Clean + 1 Squat Clean Metcon1: 30 Power Cleans…225/155 30 Ring Muscle Ups... Read More