08/17/2018

Friday strength: Deadlift 7x3 80% Wod: 3 RFT 400 m Run 15 Kbs 70/53 15 Box jumps...

08/16/2018

Thursday: Strength: full snatch 7x3 (quick singles) between 70%-90% Wod: 5-4-3-2-1 Rope climbs Clean and jerks male 135-155-175-195-215 female 85-105-115-125-135...

08/15/2018

Wensday Strength: push press 7x3 80% Wod: 30-20-10  Wallballs Ghd sit up...

08/14/2018

Tuesday Wod 18 min amrap 20 hspu 20 pullups 20 burpees 20 pistols  ...

8/13/2018

Monday  strength: back squat 7x3 at 80% wod: 21-15-9  T2B Thrusters 95/65...

8-10-2018

Warm-up: Coaches Choice Skill: Turkish Get-ups work to heavy Atlerntion set of 2 reps WOD 10.9.8.7.6 5.4.3.2.1 DB Thursters Weight should be heavy DB Squats Cleans Same as DB thruster Weight...

8/9/2018

Warm-up: Deadlifts to 90% Squat Cleans to 85% WOD: King Kong...

8/8/2018

Warm-up: 3 Rds 30 sec each movement Jog in place, Jumping Jacks, Air Squats Strength: Back Squat 8 sets of 3 reps start at 65% WOD: Flight Simulator Scaled Double for singles same rules....

8/7/2018

Warm-up: 10 Manmakers 400 meter run Strength: Push Press 8 set of 3 reps Start @ 65% Wod: 3RFT 3 Rope Climbs 6 Wall Walks 9 Cal Ski...

TWINS

2rds for Time of each Couplet Couple 1 is 750m Row then 20 HSPU Couple 2 is  20 Thrusters 115/90# 20 L-P-ups  ...