July 1, 2016

Where has the year gone… It’s July! wow! 1. Sumo Deadlift:  5 x 5 @ 60%+ *You can stay or increase weight each set, starting first working set at 60%*   2.  How fast can you complete 4 rounds of: 22 Burpees 11 + 11 Overhead Lunges (45/35) 400m...

June 30, 2016

1. Clean + Jerk: work up to a heavy double   2. WOD: 4 rounds for quality… Strict press X10 Wt’ed pull-ups X5   3. Finisher: 4 rounds of 1:00 ON / 1:00  OFF  Row...

June 29, 2016

1. Floor Press:  5 x 5 @ 60% ++ *increase weight each set, starting first working set at 60%*   2.  3 Rounds: Prowler x down / back Dips x 5-10 SA Bent Over Row x 10 + 10 3.  How many rounds/ reps can you complete in 15 min? 35 Double Unders 7 Burpee Box...

June 28, 2016

1. Front squat: work up to a heavy double 2. WOD How fast can you complete 21-15-9? Front squat @ 60% of heavy double Sit-ups 3. Plyos 4 rounds of… SL broad jumps X3+3 Box jumps X3 (go for height) Front to back hops...

June 27, 2016

1. Snatch: work up to a heavy single 2. WOD 7 rounds for load and time: 1 hang snatch @ 70%+ of heavy single 30 double-unders *add weight of each hang snatch together to get your total load. If you miss then you get 0 for that round 3. WOD 3 giant set 90/90 band ext...