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12-28-2018

Strength 15 Min EMOM 1 Clean and Jerk Start at or above 75% addw weight if form is good. WOD 12 Min AMRAP 3 MU (scaling will be provided) 12 Alt Pistols (scaling will be provided) 21ft HSW (Scaling will be provided)...

12-27-2018

Strength Front Squats  8 Sets of 2 Reps all above 75% WOD 4-3-2-1 Rope Climbs 30-20-10-5 Wallballs 35 DU between each round after the last round....

12-19-2018

Korwod_Tabatas -Sit-ups 4 Mins -Hollow Rocks 4 Mins -Superman Hold 4 Mins -L-sits 4 Mins WOD 9 Min Amrap 10 Snatches 95/55 20 KBS 53/35 30 DU...

12-18-2018

Gymnastis Pulling -Lat engagments -Ring Pulls and Supports -Pull-ups -T2B -MU WOD 20 Hang Power Cleans 135/95 30 Pistols  14 Hang Poer Cleans165/115 30 Pistols 10 Hang Power Cleans 195/135 30 Pistols  5 Hang Power Cleans 225/155...

12-14-18 Friday

5 Rounds total of :  1- In 2 Minute window Row 200 meters with remaining time MAX BOX JUMPS REST 1 MInute 2- Next 2 Minutes Row 200 meters with remaining time MAX KB SWINGS 53/35 REST 1 MInute repeat 4 more times....

12-13-18 Thursday

Strength: SNATCH 6 X 2 @ 80% Full snatch as singles WOD 13 MIn 3.6.9.12...

11-12-18 Wednesday

Strength: Split Jerk from the Rack  8 Sset of 2 @ 80% WOD: 50 DU 30 Thrusters 75/55 50 DU 30 T2B 50 DU 30 Pistols 50 DU 30 WallBalls...

12-11-18 Tuesday

Korwod 3 Rounds 1 Min Plank 15-V-ups 30 Sec L-sit 15 GHD Sit-ups WOD: 3 Rounds 21 Deadlift 135/95 15 C2B 9 S2O 135/95...

12-07-2018

Strength OVHD Squat 5 sets of 3 with 2 second pause at bottom of rep. Work up in weight if form is strong. Wod 2 rounds 20 DB Box steps overs (50/35) 20 Pull ups 20 Squat Snatches (105/75) 20 Cal row...

12-06-2018

  Bench Press 7 set of 3 work up to a strong set of 3. 14 minute amrap 4-8-12-16-20...