2.17.15 TUESDAY "THE GALLOWS" 750m Row 30 OHS…115/75 pounds 20 Ring Muscle Ups (sub- 60 ring rows, 40 HR Push Ups) For Time (10min Time... Read More
2.16.15 MONDAY warm up– 50cal Assault Bike Olympic: 10min Clean n Jerk tech work Strength: 3×3 Back Squat 3×3 Bench Press 3×5 DB Standing Shoulder... Read More
2.14.15 SATURDAY "LOVE BURPEES" With a partner complete the following: 200 Burpee Bar Touches (8 KB Swings…70/53, 8 Pull Ups EMOM) (20min Time Cap) –... Read More
2.13.15 FRIDAY warm up– 2x500m Row Olympic: Snatch tech work (perfect form under 70%) Strength: 3×5 S. Leg Deadlift 3×5 C2B Pull Up 3×20 DB... Read More
2.13.15 FRIDAY "ROPE SMUGGLER" 4 Rounds of: 4min AMRAP of: 20 OHS…115/75 pounds 4 Rope Climbs 4min Rest For Total Reps Post load and total... Read More
2.11.15 WEDNESDAY warm up– 2x500m Row Olympic: 10min EMOM of: 3 Low Hang Clean High Pulls Strength: 3×5 Front Squat 3×5 HSPU Metcon: Explode WOD... Read More
2.11.15 WEDNESDAY "BEETLE JUICE" 2 Rounds of: 8min AMRAP of: 60 Wall Balls…20/14 pounds…10/9 feet 30 Power Cleans…135/95 pounds 30 HSPU's…floor 8min Rest For Total... Read More
2.10.15 TUESDAY warm up– 2×100 Double Unders Olympic: For 5min, every 20sec complete 1 Squat Snatch Strength: 3×5 Deadlift 3×5 Chin Up 3×25 Reverse Hyper... Read More