SEPT 29, 2018

WOD / Teams of 2-3 / 5 Rounds / 1 works 6 minute clock Run 500m – the block the gym is on 24 Burpees AMRAP KBS, 55/35/25# -rest 1 min *perform all work outside the...

SEPT 28, 2018

WARM UP 1) Mobility / Down & Backs / Tabata Bike / Tire Flips / Sled Push 2) Barbell Warm up:  PVC Pass Thru’s, OHS, Sotts Press / 5 each:  Barbell Deadlifts, Front Squats, OHS, Good Mornings, Back Squats BARBELL Snatch Deadlift, 5-4-3-2-1 *The snatch...

SEPT 27, 2018

WARM UP 1) Mobility 2) Barbell Warm up 3) Accesory:  EMOM x 5, 2 Rope Climbs BARBELL EMOM x 10 – Power Snatch + Overhead Squat + Hang Squat Snatch @ 60% BODY-WEIGHT ONLY For time / 15 cap: 30 Burpees 50 Sit ups 70 Air Squats 90 Lunges 120 SIngle-unders | RX+...

SEPT 26, 2018

WARM UP 1) Mobility 2) Barbell Warm up 3) Accessory:  EMOM x 5, Sotts Press 3-3-3-3-3 BARBELL Thruster  3@50, 2@55, 1@60, 3@55, 2@60, 1@65, 3@60, 2@65, 1@70 BODY-WEIGHT ONLY Partner / AMRAP 20 20 Air Squats while Partner is doing a Hang Hold 15 Cal Row while Partner...

SEPT 25, 2018

WARM UP 1) Mobility 2) Barbell Warm up 3) Accessory:  EMOM x 5, Bent Over Row, 3-3-3-3-3 BARBELL Back Squat 20@60%, 10@65%, 5@70% BODY-WEIGHT ONLY 20 cap / 3 Rounds Row 500m *rest as needed b/w sets *score = combined times of the 3 attempts (rest time not included)...