3 RFT 15 Front Squats 135/95 15 Box Jumps 30″/24″ *10 Min Timecap WOD Guidance: All front squats need to be cleaned from the floor unless scaling. Choose moderate weight that you can do at least 10 unbroken front squats. Just a warning, make sure you have your legs under you before you attempt to...Read More
Strength/Technique: 6 Min EMOM complex of: 1 Strict press – 2 Push Press – 2 Push Jerk 6 Min AMREP 10 Push press 95/65 30 Double Unders WOD Guidance: This workout is sprint and should be performed as such. Choose weight for push press that you can do 10 unbroken reps easily when fresh. Choose...Read More
Deadlift 1-1-1-1-1 WOD Guidance: Build up to a heavy single and either perform that 5 times resting as needed between sets or you can add weight but all 5 reps should be heavy and require rest between sets. For scaling purposes and newer athletes focus on technique not weight.Read More
Hero “Daniel” 50 Pull-ups 400m Run 21 Thrusters 95/65 800m Run 21 Thrusters 400m Run 50 pull-ups WOD Guidance: Hero WOD dedicated to Army Sgt 1st class Daniel Crabtree who was killed in Al Kut, Iraq on June 8th 2006. If you cannot perform 10 unbroken pull-ups scale the reps to 25 or 30 for...Read More
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