Friday 04.21.17

Skill/Strength/Buy-in: Press – 65%x5, 75%x5, 85%x5+ Close Grip Floor Press – 50%x10, 60%x10, 70%x10 WOD: AMRAP 9 20 Ball Slams 10 Box Jumps HAPPY WODDING!!

Wednesday 03.29.17

Skill/Strength/Buy-in: Rope Climb review Partner WOD: 50-40-30-20-10 Wall Ball Shots Slam Balls Burpees *2 Rope Climbs each after every round HAPPY WODDING!!

Thursday 02.02.17

Skill/Strength/Buy-in: Back Squat 3 x 5 Increasing each set, if possible WOD: TABATA For max reps running total Deadlifts 135/95 Rest 1 minute Push Presses 75/55 Rest 1 minute Box Jumps 20/16 Rest 1 minute Ball Slams 30/20 HAPPY...

Monday 01.23.17

Skill/Strength/Buy-in: HSPU, set-up and practice (Open standard) WOD: 7 RFT 3 Wall Walks 6 Strict Pull-ups 9 Cluster Ball Slams {18min TC} then immediately after 5 min. to establish best Squat Clean HAPPY...

Tuesday 11.08.16

Skill/Strength/Buy-in: Back Squat 2-2-2 WOD: 60 WBS 30 Dips 30 HSPU 60 Ball Slams HAPPY WODDING!!