APRIL 30, 2018

BARBELL 1) Barbell warm-up 2) Back Squats, max reps at 72.5% – The goal is 20 reps. If your max reps effort leaves you shy of 20 reps, rack the weight, rest for 10 seconds and finish the balance of your reps. ACCESSORY 5x10 pulls on the rower to get lowest...

APRIL 28, 2018

WOD / Teams of 5 / “Row Your Boat For Run The Streets” Row...

APRIL 27, 2018

BARBELL 1) Barbell Warm-up (coaches choice) 2) Deficit Deadlift – with a 4″ deficit (standing on a 45# plate(s)) do 5-7 warm up sets then 1x5 @ 70% BODY-WEIGHT ONLY RX / For time / 30 cap Run 800m -then 15 Rounds of: 5 Air Squats 3 Push-ups -then Run 600m...

APRIL 26, 2018

BARBELL 1) Barbell Warm up 2) Snatch, 3@40%, 3@50%, 3@55, 3@60, 3@70% *”Snatch” by itself implies you do a Squat Snatch. If you are limited by injury or mobility then do a Power Snatch followed by an Overhead Squat. ACCESSORY Handstand work (kick ups,...

APRIL 25, 2018

BARBELL 1) Barbell Warm-up 2) Shoulder Press, 5x5 @ 70% ACCESSORY Seated Box Jumps, 5x5 (increase height each set) BODY-WEIGHT ONLY For time / 30 cap 50 Air Squats 50 Push-ups / HSPU 50 Sit ups / RX+ GHD Sit ups 50 Box Jumps or Step ups, 24/20″ 50 Jumping...