Friday, August 9, 2013
WOD: 4RFT 400m Run 25 Double Unders 15 Power Snatches 75/55
Thursday August 8, 2013
Lift: Weighted Pull up (5 sets) *The goal is max reps at any weight. Immediately come off the weight and do max pull ups. If people... Read More
Wednesday August 7, 2013
Lift: Bench 3/3/3/3/3 *immediately after your 3 reps you will do max push ups. IMMEDIATELY. *max push ups doesn’t allow any rest in the bottom position.... Read More
Tuesday August 6, 2013
WOD – For time Cash in = 100m Broad Jump Then… 5 Rounds 5 Push Press 135/95 7 Ring Dips 9 OHWL 45/35 Cash out... Read More
Monday August 4, 2013
Lift: Deadlift 8/6/4/2/2 Wod: 15-12-9 C2B pull-ups Box Jumps 30/24 * 25 PVC Abmats after each round
Saturday August 3, 2013 – 31 HEROES WOD
“31 Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is... Read More
Friday August 2, 2013
Lift: Max Height Wallball Wod: 10,9,8….1 Thrusters 95/65 Box Jumps 24/20
Thursday August 1, 2013
Lift: Snatch Complex hang snatch/snatch from the floor/snatch balance Wod: Buy In -20 Strict Pull-ups 5 RFT 5 TGU 53/35 7 HSPU 9 Deadlifts 185/ 135 Cash... Read More
Wednesday July 31, 2013
Wod: For Time 50 Air squats 400m Run 30 T2B 20 Burpees 10 Wall Walks 20 Burpees 30 T2B 400m Run 50 Air squats
Tuesday July 30, 2013
Lift: Front Squat 2-2-2-2-2 Wod:”Death By” Clean and Jerk 135/95