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Thursday September 13th, 2018

Partner Recovery Day!!! We lift heavy on Friday, Good Day to flush! Warm up- DROM WOD- Teams of 2: 5,000m Row 3k Bike 800m Run 1,000m Ski Post WOD- 10 Sets 10 Hollow Rocks :10 Hollow Hold Then: Couch Stretch 2:00 R/L Pigeon Stretch 2:00 R/L Accumulate 3 Minute Bar Hang Tweet

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Wednesday September 12th, 2018

Warm up- 400m Run 2 Rounds 1:00 AS 1:00 Ring Rows 1:00 Reverse Lunges 1:00 Plank Skill- EMOM x 10 3 Box Squats @ 60% of 1RM *Speed Reps to parallel or just above. WOD- 15 Min AMRAP 400m Run 10 Push Jerks 135/95 15 T2B Post WOD- 4 Sets 15 GHD Sit ups 10/10 […]

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Tuesday September 11th, 2018

Warm up- 5 Min on a Machine :50 Easy :10 Hard Prep for Skill Empty BB Hang Muscle cleans, FS, Deads, Strict Press, Good Mornings etc… Skill- 20 Min EMOM Minute 1 – 3 Hang Squat Cleans (65-75% of 1RM Clean) Minute 2 – 12 Alt. Arms DB Strict Press (6 Per Arm) AHAP *Do […]

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Category: WOD
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Monday September 10th, 2018

Warm up- 10 Mins *Move with a purpose 400m Run or 500m row 10 AS 10 Toe Touches 10 Alt. Lunges 10 Cossack Squats 10 Good Mornings 10 BB Back Squats :30 Bottom of squat hold 2 Sets 5 Pass Throughs + 5 OHS 5 Kip Swings + 2 Pull ups + 1 C2B :30 […]

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