Friday July 1, 2016
7 RFT
200m run
7 STRICT Pull-ups
7 Hang Snatches [...]
Wednesday June 29th, 2016
METCON
D.T.
5 RFT
12 Deadlift [155/110#]
9 HP Clean
6 Jerks
**In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting [...]
Tuesday June 28th, 2016
Linchpin 5.14.16
Every 3min for 10 Rounds
10 GHD Sit-ups
12 Push ups
10 Cals on Bike
All out efforts each round
Record times/highest time is [...]
Monday June 27th, 2016
STRENGTH
Front Squats 5x2
Increase weight
Every 2min
METCON
15-12-9-6-3
KBS 70/53
3-6-9-12-15
Burpee Pull-up
100ft bear [...]
Friday June 24th, 2016
I. ReTest 1RM Back Squat 15min to establishII. 100 Burpees for [...]
Wednesday June 22nd, 2016
HERO WOD
Lumberjack 20
20 Deadlifts 275/185
400m Run
20 KBS 70/45#
400m Run
20 OHS 115/75#
400m Run
20 Burpees
400m Run
20 C2B
400m Run
20 [...]
Tuesday June 21st, 2016
Skill
EMOM for 10min
2 Rope Climbs
METCON
3 RFT
30 Double Unders x3 Singles
100ft OH KB Lunge Waiter’s Carry 53/35#
**Swtich [...]
Monday June 20th, 2016
METCON
Buy in: 1000m row
5 Rounds
20 T2B
20 Wall [...]
Saturday June 18th, 2016
Buy in 2k Row, switch every 500m
3 Rounds:
18 deadlifts (275/185)
20 strict or kipping HSPU
Then,
3 Rounds:
10 Muscle Ups/30 Dips
18 Hang Snatch [...]