February 15 2019
Conditioning: Tabata: Handstand Pushups Rest 4 Min Tabata: Floor Press (135/95) WOD: 30 – 20 – 10 Echo Bike Cal Wall Balls
February 14 2019
Front Squat: Heavy set of 5 Conditioning: 6 minutes Max Ring Muscle Ups in 6 minutes Scale: Max Rounds of 3 Pull Ups + 3... Read More
February 13 2019
Olympic total 15 minutes to find a heavy Snatch 15 minutes to find a heavy Clean and Jerk Core: 100 Sit Ups for Time
February 12 2019
Intervals: 40 Sec on 20 sec off for 8 Rounds Echo Bike Cal (Beat last weeks score) Rest 5 Minutes Wall Balls WOD: 3 Rounds... Read More
February 11 2019
Back Squat: Heavy 5 Conditioning: 100kb Swings for Time (53/35) WOD: For Time 150 Double Unders 30 Toes to Bar 30 HRPU 150 Double Unders
February 8 2019
Conditioning: Tabata: Hang Power Clean (95/65) Rest 4 Min Tabata: Sit Ups WOD: For Time 100 Pull ups ** Everytime you break 5 Power Cleans... Read More
February 7 2018
Front Squat: Heavy set of 5 Conditioning: EMOM for 7 Minutes 7 Deadlifts (225/135) 7 Handstand Push Ups (Sub standing DB Press) WOD: 12 Min... Read More
February 6 2019
Snatch: Snatch Doubles, (Work to a heavy double) Accessory: A1: Floor Press 5 x 10 A2: Single Arm DB/ KB Lunge 5 x 20 Steps... Read More
February 5 2019
Intervals: 40 Sec on 20 sec off for 8 Rounds Echo Bike Cal (Beat last weeks score) Rest 5 Minutes DB Snatch (50/35) WOD: In... Read More
February 4 2019
Thruster: 1 Rep Max Conditioning: 10 Min EMOM 7 Toes to Bar 7 Burpees WOD: For Time 4 Rounds 50 Double Unders 25 Shoulder to... Read More