Lift: 3RM Strict Press WOD: 15min AMRAP 20 Double Unders 15 Hand Release Push-ups 10 Medball Cleans 20/14 * Every 3rd minute stop where you are at and complete… 1 Rope ClimbRead More

Lift: Max distance broad jump Wod: 5RFT 10 Pistols 10 Ring Dips 10 KB Snatches 53/35Read More

EMOTM x 16min 100m Sprint * all out max effort  Read More

Lift: Front Rack Lunge 10-8-6-4-4 *the number dictates total reps, not reps each leg. WOD: 15min AMRAP – 200m Run – 10 Deadlifts 135/95 – 1 Rope ClimbRead More

Monday, July 22nd, 2013 Lift: Press Complex= 1 strict press/2 push press/3 push jerk 8 Sets of the complex *emphasize the split jerk *increasing weight each working set WOD: 4 RFT 25 Wallballs 20/14 10/9 20 Abmat Sit-ups 15 Box Jumps 24/20 10 Hang Power Clean 95/65  Read More

Lift: 3RM Box Jump WOD: 21-15-9 OHS 135/95 Ring DipsRead More

“Santiago” 7 RFT 18 dumbbell hang squat cleans @35/20LBS 18 pull-ups 10 power cleans @135/95LBS, 10 handstand pushups -if no dumbells are available the hang squat clean can be done with a 75/55 barbellRead More

Lift: 3RM Bench WOD: Partner 3k Row 3k per team  Read More

Lift: 3RM Deadlift WOD: 15min AMRAP 10 OHWL 45/25 10 KB Swing 53/35 10 Burpees to 6in TargetRead More

Lift: 2RM Snatch *reps should be touch-and-go or damn near it. * also note that a Snatch is and will forever be understood as receiving the bar in a full SQUAT position   WOD: For Time Buy in 25 Strict Press 75/55 Then…. 7RFT 7 Pistols 7 C2B Pull-ups Cash Out 25 Strict Press 75/55...Read More