MAY 25, 2018

BARBELL 1) BB Warm-up 2) Deficit Deadlift, 1x5 @ 80% BODY-WEIGHT ONLY RX / 5 RFT Min 1 – Run 100m Min 2 – 30 sec Plank Hold + 15 Hollow Rocks Min 3 – 10 Squats + 5 Push-ups Min 4 – 50 Single-unders __________ RX+ Min 1 – Bike 10 cals Min...

MAY 24, 2018

BARBELL 1) BB Warm-up 2) Snatch, 3-2-1 @ 80% (“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, holds, toggles, walking,...

MAY 23, 2018

BARBELL Shoulder Press, 5x5 @ 80% ACCESSORY Seated Box Jumps, 5-5-5-5-5 (soft landing; knees out; chest up) BODY-WEIGHT ONLY Partner / For time / 20 cap Row 200m on each damper setting -then Partner / 10 Rounds Bike 100 cals CONDITIONING 21 RFT / 20 cap 1 Clean &...

MAY 22, 2018

BARBELL 1) BB Warm-up 2) Power Clean, 1x5 @ 80% ACCESSORY Dips 5x5-10 (Rings / Matador / Box – jumping, kipping, strict, weighted) BODY-WEIGHT ONLY 10 RFT / 20 cap 10 Burpees 50 Single-unders | RX+ Double-unders WOD RX / For time / 20 cap 10-9-8-7-6-5-4-3-2-1...

MAY 21, 2018

BARBELL 1) BB Warm-up 2) Back Squat, Max reps at 80% *The goal is 12 reps. If your max reps effort leaves you short of 12, rack the weight, rest as needed and finish the balance of you reps. Score = set w/ most reps on your way to 12. ACCESSORY 5x5 Active Shoulders +...