Thursday 03.16.17

Skill/Strength/Buy-in: Light, technical Clean & Jerk practice Rowing technique WOD: Grace {Scale to Sub-5} 30 Clean & Jerks 135/95 Full recovery then 1000m time trial HAPPY WODDING!!

Friday 12.16.16

Skill/Strength/Buy-in: TBD WOD: 40 Burpees 4 Legless Rope Climbs (starting from seated position) 500m row 40 Box Jumps 40 Pull-ups *15 Overhead Squats after every movement 95/65 cash out: if time permits HAPPY...

Wednesday 11.30.16

Skill/Strength/Buy-in: Front Squats “Power Squat” 21 reps AFAP while maintaining perfect form unbroken “Bottom to Bottom” 14 reps Hold 10 secs at bottom, stand and immediately return to bottom *least amount of sets as possible RX use 50% of 1rm...

Friday 11.18.16

Skill/Strength/Buy-in: TBD WOD: Eva, Partnered All reps are partnered, even the run/row distance (400m run-each partner runs together, for the row-400m rows as partner rests-then switches ). Break reps as needed. 5 RFT Run/Row 800m (3 rounds running, 2 rowing-in any...

Tuesday 11.01.16

Skill/Strength/Buy-in: TBD WOD: GANGS 2016 – WOD #3 Announcement “Heroes” (Rx) A. For time: 100 – Chest-to-bar Pull-ups 200 – Thrusters (95/65) 300 – Double Unders B. Max Effort 2km row “Heroes (Scaled) A. For time: 100...