October 20, 2017

1.  Deadlift (sumo or conventional): 50% x 5 60% x 4 70% x 3 Heavy Triple   2.  “Vegas Strong” Memorial WOD AMRAP (with a Partner) in 17 minutes 10 Ground-to-Overheads (135/95 lb) 1×200 meter Partner Carry 58 Burpees Over Partner   Break up...

October 19, 2017

1. On The Minute x 12 Clean + Jerk (1+1)   50% x 2 sets (minutes) 60% x 2 sets 70% x 2 sets 75% x 2 80% x 4   2.  3 sets: Clean Pull (pause in drive position) x 5 @ 80% Modified Jackknife x 5   3.  Tabata KB Swings (score: total reps) Rest 1 min Tabata...

October 18, 2017

1.  Floor Press: 50% x 5 60% x 4 70% x 3 Heavy Triple   2.  3 Rounds for quality: MB Chest Pass x  10 Band Triceps press down x 10-15 Bicep Curls x 8-12   3. “Freddy’s Revenge”  5 Rounds for Time 5 Shoulder to Overhead (185/135 lbs) 10...

October 17, 2017

1. On the Minute x 12 min Snatch x 2 50% x 2 sets (minutes) 60% x 2 sets 70% x 2 sets 75% x 2 80% x 4 2. 3 Sets: Snatch Pull x 5 @ 100% of above SA DB strict press x 5+5 3. 2 rounds of “Barbara” How fast can you complete 2 Rounds of: 20 Pull-Ups 30...

October 16, 2017

1. Back Squat: 50% x 5 60% x 4 70% x 3 Heavy Triple 2. 3 Round for quality: Back Squat Jump x 5 (45/35) Side plank prep w/ leg lift x 10+10 SL DB RDL x 8+8 3. How fast can you complete 3 Rounds? 10 Toes 2 Bar 10 Pistols 10 Box Jumps (24/20) 10 Plate Ground 2 Overhead...