Monday, 1-15-18

Posted on Leave a comment

Every :30 for 5 min (10 sets) 4-6 Weighted Pull Ups (6-8Pull ups) rest 2 min Every :30 for 5min (10 sets) 4-6 Weight Dips (6-8 Dips) rest 2 min Every :30 for 5 min (10 sets) 7-10 Hollow Rocks 14 min EMOM Even- 8 Thrusters 135/95 Odd- 12 Burpee over bar  

Saturday, 1-13-18

Posted on Leave a comment

In Teams of 3, complete: 3000m Row 200 Wall Balls 20/14 100 Power snatch 115/85 75 Ring Push Up 50 Burpee 25 M/U * Each group of 3 has a set of 53/35# KB that cannot touch the ground from the beginning of the wod, till the end. Penalty is an 800m Run w/ KB’s. […]

Friday, 1-12-18

Posted on Leave a comment

Strength: Sumo Deadlift 8×3 build to heavy triple Tabata Power Clean 115/85 Deadlift 115/85 Floor Press 115/85 Toes to Bar *rest 2 min between movements* Lowest Score for each movement is counted

Thursday, 1-11-18

Posted on Leave a comment

Strength:  Back Squats 3×10 @ 50, 60, 70% 1RM “Jennifer” 26 Min AMRAP 10 Pull Up 15 KBS 70/53 20 Box Jumps 24″/20″ Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. […]

Wednesday, 1-10-18

Posted on Leave a comment

Strength: 11 Min EMOM Min 1,2,3- 5 Strict Press Min 4,5,6- 3 Push Press Min 7,8,9,10- 1 Push Jerk (heavy) *start @ 60% 1rm Strict press and build* 15 Min to build to a heavy single Sq. Snatch 8 Min AMRAP 5 DB Power Cleans 45/30 10 Weighted Walking Lunges 45/30