Tuesday, 9-10-19
15 Min EMOM
Min 1 20 Death Marches
Min 2 20 Hollow rocks
Min 3 15 Wall Balls 20/14
15 Min AMRAP
50 Lunges
40 HR Push Ups
30/20 AAB
20 T2B
10 Thrusters 96/65
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Wednesday, 3/16/11
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Skill Rope Climb W.O.D. – 12 min. A.M.R.A.P. 10 One arm D.B. Thrusters (5 each side) 45/25 1 Rope Ascent Rest two minutes…. Tababta sit-ups Watch various rope climbing techniques
Thursday, 8-8-13
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Strength/ Skill – Bench Press, Find your 3 RM 6 RFT: 10 Power Snatches, 75# (55#) 10 Bar facing burpees 100m Run
Saturday, 5-6-17
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Partner Wod: 21-18-15-12-9-6-3 reps for time: Calorie Row Thruster (65/45) Sumo Deadlift High Pull (65/45) Burpees Medicine Ball Cleans (20/14) Wall Ball shots (20/14) Pull Ups
Monday, 3-14-16
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Strength: Box Squats 8X3 Increasing weight 8 rounds 5 Deadlifts, 275/185# 10 Wallball, 20/14#
Saturday, April 28 2012
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WOD @ Bottom of Page Details ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit to a diet…
Friday, 8-26-16
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Strength: Weighted Pull Ups 5X5 5RFT 5 Power Cleans 135/95 10 Front Squats 135/95 5 Jerks 135/95 10 Pull Ups