June 10, 2017
Saturday 10/6/17
Level 1 & 2 AMRAP 30 in teams of 3: 21 Thrusters (40kg/30kg) 21 Russian KBS (32kg/24kg) 21 Goblet Squats (32kg/24kg) 21 Box Jumps (24/20)…
June 9, 2017
Friday 9/6/17
Level 1 & 2 Strength 1) Pause Back Squat: 7 x 3 @60-70%, every 60s. – +5% from last week – Ensure each set is…
June 8, 2017
Thursday 8/6/17
Level 1 & 2 Partner WOD 3 rounds for time with a partner: Row 1500 meters 10 Curtis P’s (50kg/35kg) # 30:00 Cap – Curtis…
June 7, 2017
Wednesday 7/6/17
Level 1 & 2 Strength EMOM for 9mins: 2 Split Jerks @80% – +5% from last week. WOD “Cindy” AMRAP in 20mins: 5 Pull-ups 10…
June 6, 2017
Tuesday 6/6/17
Level 1 Strength EMOM for 10mins: ODD Minutes: 20sec Kipping. EVEN Minutes: 20sec Knee Tuck-Hold WOD “Last Minute” 4 RFT: Run 400 Meters 50 Double…
Monday 5/6/17
Level 1 Strength 1) Front Squats 5-5-5-5-5 Rest 2:00 2) Squat Cleans: Work up to desired work weight for WOD performing sets of 1-2 reps…
June 3, 2017
Saturday 3/6/17
Level 1 & 2 Teams of 3: Row 3k Then, 5 Rounds of: 30 KBS (32kg/24kg) 30 Burpees Then, Row 3k
June 2, 2017
Friday 2/6/17
Level 1 & 2 Strength 1) Pause Back Squat: 8 x 3 @55-65%, every 60s. – Ensure each set is done explosively – This %…
Thursday 1/6/17
Level 1 & 2 Strength EMOM for 10mins: ODD Minutes: 1 Rope Climb or Scaling Option. EVEN Minutes: 20-30s Chest Facing Wall Handstand Hold WOD…
May 31, 2017
Wednesday 31/5/17
Level 1 Strength EMOM for 12mins: ODD Minutes: 2 Split Jerks @75% EVEN Minutes: 15-20s Hollow Hold WOD 5 Rounds for time: 12 Knee Raises…