Wednesday 08.16.17

Skill/Strength/Buy-in: T2B review 5-5-5-5 Weighted strict pull-ups WOD: Karen 150 WBS Scale to be sub 10 HAPPY WODDING!!

Friday 04.28.17

Skill/Strength/Buy-in: Deadlift Build to heavy doubles Team WOD: AMRAP 20 Increasing ladder by 2 2-4-6…… HSPU WBS T2B 1 person works, 1 person rests, 1 person holds plank. HAPPY...

Wednesday 04.19.17

Skill/Strength/Buy-in: Squat 65%x5, 75%x5, 85%x5+ Straight Leg Deadlift 10-10-10 {If you know your 1RM, 50%x10, 60%x10, 70%x10} WOD: 21-15-9 OH lunges 95/65 Wall Ball shots Dips HAPPY WODDING!!

Friday 04.14.17

Skill/Strength/Buy-in: TBD WOD: Teams of 3 100 Box Jumps Fence to Fence Overhead Plate Carry, 45/25, and Farmers Carry, 55/35 (2 people work, 1 rests, switch as needed to not have equipment touch ground. 400m run 150 Pull-ups F2F Ovhd Plate & Farmers Carry 250m...

Friday 03.31.17

Skill/Strength/Buy-in: Back Squat 3×3 WOD: Fight Gone Bad 3 Rounds WBS, 20/14 Sumo Deadlift High-pulls 75/55 Box Jumps Push-press 75/55 Row In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This...