Weighted Pullups, Sled Sprints, Partner Row/DB Snatches

by | Sep 11, 2015 | WOD

Friday! A) Strict Pull Ups (10:00) E: 5×5-8 weighted #20/14 WB or vest! RX: 5×5-8 (no weight) M/S: 20-30 Jumping with 2-3 sec hold at the top (slow on the drop down) or 5×8-10 banded. Rest 2:30! B) 10:00 AMRAP! 25 M Sled Sprints: *Partner or Team...

Clean and Jerks, Wall Balls, Box Jumps, and Run

by | Sep 10, 2015 | WOD

Thursday! Strength: (15:00) Clean & Jerk! OK to drop and reset after the first clean but rest no more then 7-9 seconds. 2+1@65% 2+1@70% 2+1@75% 2+1@80% 2+1@80% Strength Alternative: 12:00 AMRAP! 15 G2O #35/25 BP 50 Alt. Plank Hold Shoulder Taps 50 Russian Twist...

3 Rep Heavy Overhead Squat

by | Sep 9, 2015 | WOD

Wednesday! Strength: (15:00) 3 Rep AHAP OHS *Strength Mod: OHS skill work from the ground. Strength Alternative: 12:00 AMRAP! 12 BS #95/65 (12 DB FS #35/25) 12 HRPU 30 Alt. Toe Taps (“16 box) 30 Bicycle Kicks Met Con: 12:00 AMRAP! E: 10 HPC #115/75 10 OHL 10...

Deadlift, KB Swings, Burpees, Dubs

by | Sep 8, 2015 | WOD

Tuesday! Strength: (20:00) 1RM DL (3 rep Heavy) Strength Alternative: 15:00 AMRAP! 12 DL #135/95 24 Split Jump Lunges 15 Double Knee Hugs (BFSU) 100 M Run Met Con: 10:00 AMRAP! *Goal: 5R+! E: 10 OH Swings #70/53 KB 10 Burpees 35 Double Under’s RX: 30 Double...

31 Heroes

by | Sep 7, 2015 | WOD

Happy Labor Day! “31 Heroes”: Partner WOD”! (31:00 AMRAP) RX: see pic for WOD description (Note: Partner B will run with a BP in place of a Sandbag for all divisions while Partner A works) Option A (Scaled): BB Thrusters #135/95 4 Rope Climbs 11 Box...