Monday 03.20.17

Skill/Strength/Buy-in: Overhead Squat Build to your best set of 7 WOD: 50 Thrusters 40 V-ups 30 Pistols 20 Sumo Deadlift High-pulls 10 Handstand Push-Ups HAPPY WODDING!!

Thursday 01.19.17

Skill/Strength/Buy-in: in 20 Minutes, find best 3 RM Push Press from the racks. Partner WOD: AMRAP 16 5 V-ups 5 Lateral Burpees over the bar 5 Push Press 95/65 Note: Complete a full round then switch with your partner. HAPPY...

Friday 10.21.16

Skill/Strength/Buy-in: 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 sec. Hollow Rock Hold – Rest 1 min between rds – WOD: 3 RFT 21 Overhead Squats 95/65 15 Toes to Bars 9 Hang Power Snatches *top of every minute 3 Burpees, starting with 0:00 Cash Out: 500m row...

Tuesday 10.18.16

Skill/Strength/Buy-in: Turkish Get-up Intro and practice, building to heavy controlled reps WOD: 3 RFT 30 V-ups 30 Box Jumps 30 Push-ups F2F Farmers Carry Cash Out: 2 min accumulated L-sit HAPPY...

Wednesday 10.12.16

Skill/Strength/Buy-in: Back Squat 5 x 5 *SAME Moderate/Heavyish weight for ALL 5 Rounds* WOD: AMRAP 10 10 V-ups 10 G2OH w/ plate 10 Ball Slams Cash Out: 3 x 5 Glute-Ham Raises HAPPY...