Fri. May. 01-2015 WOD

WARM-UP Skill Trans 10 Banded Squats 10 TTB 5 One Arm Russian KBS 200m Run STRENGTH 5×7 B. Squat Across (50%ish) WOD 3 RFT 15 OHS 30 Sit-Ups 45 KBS...

Thurs. Apr. 30-2015 WOD

WARM-UP Burgener 400m Run 5 Kip Swings 5 Snatch STRENGTH EMOM x 14min O: 10 Pull-Ups E: 10 Sit-Ups WOD 30 Snatch (95/65) 300m Run 20 Snatch 200m Run 10 Snatch 100m...

Wed. Apr. 29-2015 WOD

WARM-UP Hip Opener 5 F. Squats 200m Row 4 C2B 4 Dips 20 DUs STRENGTH 7×5 F. Squats (55-65%) WOD “Schlitz” 4 RFT 400m Run 4 MUs 40...

Tues. Apr. 28-2015 WOD

WARM-UP Burgener/Skill 10 Banded OHS 5 K2E 10 Box Jump 3 Squat Snatch STRENGTH EMOM x 8min 1 heavy Squat Snatch WOD 21-15-9 TTB Burpee Snatch (75/55) Box Jump...

Mon. Apr. 27-2015 WOD

WARM-UP 10 Hip Opener 5 F. Squats 5 Push Press 5 Kip Swing 400m Run STRENGTH 5×7 F. Squat Across WOD “Harley”  6RFT 13 Thrusters (95/65) 14...