SEPT 24, 2018

WARM UP 1) Mobility / Wall Squats / Sotts Press / Bike / Sled Push / Tire Flips 2) Barbell Warm-up 3) Accessory:  EMOM x 5, 5 Reverse Grip Pull-ups BARBELL Bear Complex / EMOM x 10, 1 @ 55% BODY-WEIGHT ONLY For time / 15 cap RX / Single-unders...

SEPT 22, 2018

WOD / Team of 2-3 / 1 Works WOD 1 – AMRAP 10 Row 1000m 50 Alt Burpees AMRAP Power Cleans, 95/65 WOD 2 – AMRAP 10 Row 1000m 50 Alt Step-ups, 20″ AMRAP Front Squats, 95/65 WOD 3 – AMRAP 10 Row 1000m 50 Alt Sit ups AMRAP Shoulder to Overhead, 95/65 WOD...

SEPT 21, 2018

WARM UP 1) Mobility, 10 Wall Squats, 10 PVC Pass-thrus, 3x5 PVC Sotts Press, 10/5 Tire Flips, 10 cals Bike 2) Barbell Warm up 3) Accessory:  5 minutes – work on a weakness of your choice BARBELL Clean Deadlift, 5-5-5-5-5 *use the hook grip; make sure to be in...

SEPT 20, 2018

WARM UP 1) Mobility, 10/5 Tire Flips, 5 Sled Push, 10 cals Bike 2) Barbell Warm-up 3) Accessory: EMOM x 5, 2 Rope Climbs BARBELL EMOM x 10 – Power Snatch + OH Squat + Hang Squat Snatch, 1@55% of 1 RM Squat Snatch BODY-WEIGHT ONLY For time / 12 Cap 50 Lunges 40...

SEPT 19, 2018

WARM UP 1) Mobility, 5 Wall Squats, 5 Tire Flips (alt w/ partner), 5 Cals Bike, 5 Sled Push (down = 1; alt w/ partner, 1 on one end & 1 on the other) 2) Barbell Warm up: 3) Accessory:  EMOM x 5, Sotts Press 3-3-3-3-3 BARBELL Thruster 3@45, 2@50, 1@55, 3@50, 2@55,...