6.2.14 MONDAY warm up– 1mile Jog Olympic: 10×1 Hang Clean @ 80% Metcon1: 10min EMOM of: ODD- 10 Chest to Bar Pull Ups EVEN- 10... Read More
6.1.14 SUNDAY ENDURANCE– "TURKEY TROT" 2000m Row 400m Run 1500m Row 800m Run 1000m Row 1200m Run 500m Row 1mile Run For Time Post time... Read More
5.31.14 SATURDAY "MONSTER MASH" With a partner complete the following: 200 Wall Balls…20/14…10/8 feet (one partner works while the other hangs from pull up) 60... Read More
5.29.14 THURSDAY warm up– Flight Simulator to 35 and back Strength: 2×8 Deadlift Metcon1: 15…10…5 of: Single Arm DB Snatch…100/70 Burpee Box Jump For Time... Read More
5.29.14 THURSDAY "MAGIC HAT" 21…15…9 of: Push Press…115/75 pounds Chest to Bar Pull Ups KB Swings…70/53 pounds WB Sit Ups For Time (Time Cap 15min)... Read More
5.28.14 WEDNESDAY "BAKER'S DOZEN" 3 Rounds of: 13 High Double Dip Wall Balls…20/14 pounds…12/10 feet 13 Toes to Bar 2min Rest For Time Post time... Read More
5.28.14 WEDNESDAY warm up– 10DL, 10HC, 10HSC, 10PJ…45/15 Olympic: 10min EMOM of: 2 Clean n Jerk Metcon1: 12…9…6 of: Bar Muscle Ups Back Squat…225/155 For... Read More