3.4.14 TUESDAY "LIGHTNING ROD" 7 Rounds of: 9 Toes to Bar 7 Power Cleans…135/95 pounds 5 Burpees over Bar 1min Rest For Time (time cap 16min)... Read More
3.4.14 TUESDAY warm up– 1000m Row Strength: 3×3 Deadlift Olympic: Every 30sec for 10min: Hang Squat Snatch…70% Metcon: Explode WOD Use Power Cleans…205/135 Auxiliary: 40…30…20…10... Read More
3.3.14 MONDAY warm up– 4 Rounds of "Cindy" Strength: 3×5 Banded Shoulder Press (w rings) 3×5 Weighted Push Up (hands on 25 plates, plates on... Read More
3.2.14 SUNDAY ENDURANCE– "MUGALUCKA" 6 Rounds of: 3min AMRAP of: 500m Row (remainder of time Burpee Bar Touches) 1min Rest For Total Burpees Post total... Read More
3.1.14 SATURDAY "14.1" 10min AMRAP of: 30 Double Unders 15 Ground to Over Head…75/55 pounds For Total Reps Post total reps to comments Show up... Read More
2.28.14 FRIDAY "11.3" 5min AMRAP of: 1 Squat Clean…165/110 pounds 1 Jerk…165/110 pounds For Total Reps Post load and time to comments Auxiliary: Double Unders... Read More
2.27.14 THURSDAY warm up– 5min Airdyne Strength: 3×5 Front Squat (2sec pause at bottom) Metcon1: 20min EMOM of: ODD- 2 Hang Cleans/ 2 Jerks…225/155 EVEN-... Read More
2.26.14 WEDNESDAY warm up– 200 Double Unders Strength: 3×5 Trap Bar Deadlift Metcon: Explode WOD Use- Wall Balls…30/20 pounds…10/10 feet Auxiliary: Tabata Burpees (use Open... Read More
2.25.14 TUESDAY warm up– 1000m Row Strength: 3×5 Dips Metcon1: Explode WOD Metcon2: 15…10…5 of: Power Snatch…185/105 (30 Box Jumps between each set…24/20) Auxiliary: 50... Read More