Tuesday 6/28
Strength: Push Press Cluster TNG 3-3-3 Rest 20 sec / Rest 2 Min x 3 WOD For Time Run 400M 25 Deadlifts (135/95) 20 Power Cleans 15 Shoulder to Overhead Run 400M
Read More »Monday 6/27
Strength: Squat Clean Cluster 1-1-1 Rest 10 Seconds/rest 2 Min x 3 WOD “Elizabeth” For Time 21/15/9 Squat Clean (135/95) Ring Dips
Read More »Sat June 25th
WOD Partner WOD for Time 800M relay run *partner not running will perform Max Power Snatches (95/65) 400M relay run *partner not running will perform Max Clean and Jerk (1325/95) Every Power Snatch and Clean n Jerk repetition takes off 1 second from total time.
Read More »Friday June 24th
Strength Push Press TnG – 10,10,10,10 Building Rest 1:30 WOD Row Max Calories in 10 Min EMOM stop Cal Row and perform 5 Burpees
Read More »Thursday June 23rd
Strength EMOM x12 Min Min1: Max T2B Min2: Max Hollow Rocks Min3: Rest WOD Max Double Unders in 10 Min EMOM – stop DU and perform 5 Thrusters (95/65)
Read More »Wed June 22nd
WOD “Kelly” 5RFT Run 400M 30 Wall Balls (20/14) 30 Box Jumps (24/20) *Compare to 11/14/15
Read More »Tuesday June 21st
Strength: Tempo Back Squat @ 3311 Work to a heavy Single WOD For Time 15/10/5/10/15 KBS (70/53) HR Push Ups *Complete 30 Double Unders after each set
Read More »Monday June 20th
Strength: EMOM x10 Min 1 Squat Snatch *Try to add weight as you go. WOD: For Time 21/15/9 C2B Pullups Burpees
Read More »Saturday June 18th
WOD: with Partner 3 Rounds for Time 800M Sled DRAG 30 No Pushup Burpee Box Jumps (24/20) 30 Front Squats (115/85)
Read More »Friday June 17th
WOD The Filthy 50 For Time 50 Box Jumps (20/16) 50 Jumping Pullups 50 KBS (16kg/12kg) 50 Walking Lunges 50 KTE 50 Push Press (45/25) 50 Back Extensions 50 Wall Balls (20/14) to 10ft line 50 Burpees 50 Double Unders
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