#37 Friday 11.28.2014
1. Work Up to a heavy triple cluster (TnG) 2. 32 Minute EMOM a. 8×6 Pendlay Rows b. 8×8 Burpees c. 8×10 Up and Over Boxjumps…
#37 Friday 11.28.2014 Read More »
1. Work Up to a heavy triple cluster (TnG) 2. 32 Minute EMOM a. 8×6 Pendlay Rows b. 8×8 Burpees c. 8×10 Up and Over Boxjumps…
#37 Friday 11.28.2014 Read More »
A. 3×10 Backsquat (10 lbs heavier than last week) B. 50-35-20 Wallball 20/14 Double Unders KB Swings 53/35 *Bonus 7X7 C2B – 60 Seconds Rest
#35 Wednesday 11.26.2014 Read More »
A. 7×3 Front Squat (heavier than last week) B. 4 Rounds For Time 7 Ring Dips 14 Hang Power Cleans @ 95/65 21 Sit Ups *Bonus
#33 Monday 11.24.2014 Read More »
A. 8×1 Split Jerk (Work up to a heavy single) B. 21 Minute EMOM 1. 15 Wallball 20/14 2. 5- 7 Thrusters @ 115/75 (unbroken)
#32 Sunday 11.23.2014 Read More »
A. 7×3 Jerk Complex – Strict Press, Push Press, Push Jerk B. 9 Minute AMRAP (3 Burpees every minute on the minute) 15 Wallball 20/14
#31 Saturday 11.22.2014 Read More »
A. 7×3 Clean and Jerks (Touch and Go) – weight should be challenging but not be singles B. 21-15-9 Pull ups Power Cleans @135/95 75
#30 Friday 11.21.14 Read More »
A. 3×10 backsquat (10lbs heavier than last week) B. 10 Minute AMRAP 10 Thrusters @ 105 / 75 20 KB Swings @ 53/35 30 Burpees
#28 Wednesday 11.19.2014 Read More »
Erik’s Birthday Workout A. 7×2 Snatch 80% if 1 RM B. Partner WOD 25 Deadlifts @ 275 / 185 50 Pull Ups 100 Wallball 200
#27 Tuesday 11.18.2014 Read More »
A. 14 Minute EMOM 1. 7×3 Front Squats 2. 7×10 Shoulder Touches B. 9 Minute Ascending Ladder 2-4-6-8-10-12…. etc Clean and Jerk @135/95 T2B
#26 Monday 11.17.2014 Read More »
Tomorrow we will have two classes, 9 am and 11 am. We are doing the Hero WOD Bradshaw in honor of First Lieutenant Brian Bradshaw.
#20 Tuesday 11.11.14 *Hero WOD* Read More »