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 [...]

Friday November 5th, 2015

STRENGTH Power Clean 5x1 @80-85% 15min Jerk Push or Split 5x2 HEAVY Every 2:30   METCON For Time: 150 Abmat Sit-ups LK [...]

Thursday November 4th, 2015

OPTIONALSTRENGTH Front/Back Squat 4x6 70-75% Rest As Needed   ACCESSORY 3 Sets 20 Banded Pull Through   MOB: Lax Ball Pec Smash 2min [...]

Wednesday November 3, 2015

STRENGTH Drop Snatch 6x2 Every 2min   METCON 600m run/ 800m row 20 Push Press 40 Bar Facing Burpees 50 Du’s 40 Bar Facing Burpees 20 Push [...]

Tuesday November 2nd, 2015

MOB: Bilateral Internal Rotation Mobilization  STRENGTH Bench 6x2 Inc. Wt. Every 2min   METCON 3RFT 100ft Walking Lunge 50 Air Squats 25 [...]

Friday October 30th, 2015

METCON Francesca  15-9-3 Thrusters [135/95#] Strict Pull-ups CONDITIONING 4x250m Row sprints Rest 1min between [...]

Thursday October 29th, 2015

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