10.18.13 FRIDAY warm up– 800m Jog Strength: 3×5 Bench Press Metcon: 4 Rounds of: 20 GHD Sit Ups 15 Bench Press…155/105 For Time Auxiliary: 1mile... Read More
10.17.13 THURSDAY warm up– 10SDL, 10SHHP, 10MS, 10OHS (SDL- snatch grip deadlift, HHP- hang high pull, MS- muscle snatch, OHS- other homelesspeople's stuff) Olympic: 3×5... Read More
10.16.13 WEDENSDAY warm up– 5…35…5 Flight Simulator Strength: 3×5 Trap Bar Deadlift 4×8 Landmine Rotations Metcon: 10min AMRAP of: 2000m Row remainder of time 6... Read More
10.15.13 TUESDAY "DIRTY LAUNDRY" 10 Rounds of: 10 Wall Balls…20/14 pounds…10/8 feet 4 Power Cleans…115/65 pounds For Time Squat Mobility clinic pretest (everyone keep up... Read More
10.15.13 TUESDAY warm up– 10DL, 10HC, 10HSC, 10PJ Olympic: 3×5 Clean n Jerk (singles @80%) Metcon: 10 Rounds of: 15 Wall Balls…20/14…10/10 4 Power Cleans…185/125... Read More
10.14.13 MONDAY warm up– 400m Run Strength: 3×5 Front Squat Metcon: "BIG HELEN" 3 Rounds of: 400m Run 21 KB Swings…70/53 12 Chest to Bar... Read More
10.13.13 SUNDAY ENDURANCE- "FROG LUNG" 6 Rounds of: 800m Run 15m Burpee Broad Jump 3min Rest For Time (repeat WOD from 4.21.13) Post time to comments... Read More
10.12.13 STURDAY "RANDY PANTS" 75 OHS…95/55 pounds (EMOM of 3 G.I. Janes) For Time Post time and load to comments check out KatnMathy Farms partnered... Read More