September 1, 2017

1. Deadlift: work up to a heavy single/ RM   2. 3 Rounds for quality: RDL x 10 @ 50% of max DL Band Side Step x 10 + 10 SL Bench Squat x 5 + 5   3. “BASELINE” For time: 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups One variant of this WOD...

August 31, 2017

1. Floor/ Bench Press: work up to a Heavy Single/ RM   2. 3 rounds for quality: JM press x 10 Weighted Push-ups x 5-10 Bird Dog plank x 5 + 5   3.  How fast can you complete 3 rounds of… “Claudia” 20 Dumbbell Swings (55/ 35 lbs) 400 Meter...

August 30, 2017

1.  Back Squat: work up to a heavy single/ RM   2.  3 rounds for quality: Back Squat x 10 @ 50% of HS Broad Jump x 5 DB SL RDL x 5 + 5   3.  “Snake Bite”  How fast can you complete??? 21-15-9 Reps Squat Snatches (95/65 lbs) Chest-to-Bar Pull-Ups...

August 29, 2017

1.  Clean + Jerk: work up to heavy single/ 1RM   2.  3 Rounds for quality: Clean Pulls x 5 @ 1RM DB Push Press x 5 Pallof Press x 10 + 10   3. “Makimba” How fast can you complete: 15-10-5 Reps for Time Dumbbell Thrusters Air Squats Burpees In...

August 28, 2017

1.  Snatch: work up to heavy single/ 1 RM   2.  3 rounds for quality: Snatch Pulls x 5 @ HS Barbell rollouts x 10 Band Overhead Squat x 10   3.  How fast can you complete… ?? 100 Double Unders 100 Sit...