Wednesday November 17, 2015

STRENGTH Bench 3x8 Every 2min Same Wt.  METCON 3 RFT 3 RCs/18 Rings Rows 12 OHS [115/75#] 24 [...]

Tuesday November 16, 2015

MOB: Hamstring Floss/Barbell Smash METCON AMRAP in 8min 5 MU’s/C2B x2 10 MBC [20/14#] -Rest 3min- 50 Thrusters [75/55#] for time ACCESSORY 3 Sets 12 [...]

Monday November 15, 2015

STRENGTH EMOM for 10min BEAR COMPLEX Deadlift Clean (Full) Jerk Back Squat  Rack Jerk METCON “Annie” 50-40-30-20-10 DU’s Abmat [...]

Saturday November 14, 2015

In teams of two, with only one partner working at a time, complete the following as quickly as possible:100 Pushups 100 Kettlebell Swings (24/16 kg) 200 [...]

Friday November 13, 2015

STRENGTH Snatch 5x2 Technique Inc. Wt. Every 2:30   METCON “Karen” 150 Wall Balls For [...]

Thursday November 12, 2015

STRENGTH Deadlift 7x2 @70% Every 2min Touch N Go   METCON 7RFT 7 T2B 14 Pistols   MOB Olympic Wall Squat [...]

Wednesday November 11th, 2015

SKILL/WARMUP 3 Sets 1 Arm KBS/High Pull/Snatch x3 Reps   METCON AMRAP in 12min 400m buy in: 30 Dubs 10 Hang Cleans (full) #95/75   PUMP [...]

Tuesday November 10th, 2015

SKILL Kipping/Butterfly Pull-ups 3 Sets of 20 Rest 1min   METCON EMOM for 20min O: 18/13 Cal Row E: 8 KBS [53/35#]      8 [...]

Monday November 8th, 2015

STRENGTH Back Squat 6x2 @80% Every 2min   METCON 5RFT 12 Box Jump Overs [24/18”] 12 SDHP [95/65#]   POST WOD: Max [...]

Saturday November 6th,2015

Partner WOD: 3 Rounds for time: -20 Deadlifts each (225/155), partner not doing deadlifts is holding a handstand/headstand hold against the wall -800m relay [...]