Please reload

June 28, 2018

18 min AMRAP

400m Run

20 T2B

400m Run

20 KBS

——————————————

Warmup / Mobility (15 min)

Strength/Skill (15 min):

- 6 EMOM 1 Snatch Pull + 1 Hang Snatch Pull @ @85% 

** Rest 2 min ***

- 6 EMOM 1 Hang Snatch @ 85%

WOD (18 min)

Cool Down / Clean Up

June 27, 2018

Death By Double Unders!!! 

Rx+ increases by 10
Rx increases by 5
Sc work Double-Single combos for :40 at least 7 rounds

Warmup/Mobility (15 mins)
Strength/Skill: (14 mins)
- Alt EMOM
- 3 "Reps" of KB Flow
- AbMat Situps (Rx = 20, Sc1 = 15, Sc2 = :30-40 sec)
5:00 after...

June 26, 2018

8:00 AMRAP Cals with Partner
Partner 1 pulls :30 max cals then performs 2 C&J
Partner 2 then pulls max cals until Partner 1 finishes the C&J. Rotations then occur after each completed set of 2 C&J.

(Rx+ = 185/135) (Rx = 155/105) (Sc = 135/95)
** 2 heats likely **
--...

June 25, 2018

21-15-9
Pushups
Burpees
Box Jumps 24/20"
---------------------------------------

Warmup/Mobility (15mins)
Strength/Skill: (20 mins)
- 10x E2MOM
- 3 HSPU + Accrue :60 Elbow Plank Hold
WOD (7-10 min)
OPTIONAL ACCESSORY
Chin over bar hold max effort. (You can use legs to...

June 24, 2018

4 RFT
8 Front Squats (185/135) (155/105) (115/75)
12 C2B
50 DU

Warmup/Mobility (15 mins)
Strength (25 mins)
- 5 sets of 5 Front Squats at 85% 5RM
- No belt unless necessary. Rest 4 min
Conditioning (10 mins)
Cool Down / Clean Up 

June 21, 2018

4 RFT
100m KB/DB Waiter Carry (Rx+ 53/35)
2 Rope Climbs (Rx+ = Legless)
10/8 Cal Row


Warmup / Mobility / Skill Transfer (20 min)
Strength (14 min)
- 7 E2MOM 1 Pause Split Jerk
Conditioning (10-13 min)
Cool Down / Clean Up