2.2.15 MONDAY warm up– Flight Sim up to 35 Olympic: 5×2 High Hang Power Clean Strength: work up to an 8RM Thruster 3×8 DB Shoulder... Read More
2.1.15 SUNDAY ENDURANCE– "ICKY SHUTTLE" 8 Rounds of: 3min AMRAP of: 8 Shuttle Touches…10m 4 G.I. Janes 8 KB Swings…70/53 pounds 2min Rest For Total... Read More
1.30.15 FRIDAY warm up– 800m Run Olympic: 3×3 Hang Squat Snatch Strength: 3×1 Chin Up 5×3 Snatch Grip Deadlift 3×15 DB Row Metcon: Explode WOD... Read More
1.28.15 WEDNESDAY warm up– 50cal Assault Bike Olympic: 5×2 Jerk Strength: 3×1 OHS 3×1 Bench Press Metcon: Explode WOD Practice: Triple Unders Auxiliary: Tabata Burpee... Read More
1.27.15 TUESDAY warm up– 2×100 Double Unders Olympic: 3×2 Snatch Strength: 3×1 Deadlift 3×1 C2B Pull Up 3×20 Reverse Hyper Metcon: Explode WOD Auxiliary: 7min... Read More
1.26.15 MONDAY warm up– 2x500m Row Olympic: 3×2 Squat Clean Thruster Strength: 3×1 Back Squat 3×1 Shoulder Press 3×20 Dips Auxiliary: 15…10…5 of: Strict HSPU…(2)45... Read More
1.26.15 MONDAY "BLOOD CLOT" 21…15…9 of: Squat Clean…135/95 pounds Toes to Bar For Time (10min Time Cap) Post time and load to comments REGISTER... Read More
1.25.15 SUNDAY ENDURANCE– "GUN RUNNER" 6 Rounds of: 12 Pistols (6 each leg) or 24 Air Squats 6 Shoot Throughs 400m Run 2min Rest For... Read More