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WOD 05/30/2017

Strength: A) Scapular elevation/depression: 6-8reps x2, rest :60 B1) AMRAP :60 Strict Chest to bar Pullups@1113: x3, rest :30 B2) Barbell Bent over Row@1113: 8-10reps x3 , rest :90 WOD: For time of: 750m row 100 Double Unders 400m run rest 3:00 For time of: 50 Toes to...

WOD 05/29/2017

WOD: Memorial Day Murph For time of: 1 mile Run 100 Pullups 200 Pushups 300 Squats 1 mile Run *Rx with a 20/14# vest Mobility: 5 min per of: Classic Ankle Distraction+ Classic Calf Mobilization+ Couch...

WOD 05/26/2017

Strength: A) Back Squat@20×1: 10reps x3, rest 3:00 heavier than 5/16 B1) GHD Hip Extension@2113: 8-10reps x3@45/25#, rest :30 B2) Forward Sled Drag: 20m x3@200/140#, rest :90 WOD: 3 rounds rest/walk 2:00 b/t of: AMRAP UB Pullups, rest :20 400m Run, rest 2:00...

WOD 05/25/2017

Strength: A) Arch to hollow kips: 4-6reps x3, rest :30 B1) Strict Toes to Bar: 5-7reps x4, rest :30 B2) Weighted Dips@20×1: 5-7reps x4, rest :60 WOD: 4 rounds@85% effort 1 mile AD 10 Alt DB Snatch 50/35# 10 Burpee 10 Alt DB Power Clean & Jerk 50/35#...

WOD 05/24/2017

Strength: A) Power Clean+ Hang Power Clean+ High Hang Squat Clean: 1.1.1 x4, rest 2:00 heavy across all sets B1) Push Jerk@20×1: 4-6reps x2, rest :30 B2) Halting Snatch Grip Deadlift@4141: 4-6reps x2, rest :90 (:03 pause below knee) WOD: AMRAP 5 x2@85-90%, rest...

WOD 05/23/2017

Strength: A1) Overhead Press@3111: 2.2 x4, rest :15/:60 A2) Single Arm (SA) DB Row@3111: 6per x4, rest :60 B) EMOM 6: #1: :30 AMRAP Pullups #2: :30 AMRAP Pushups Conditioning: Airbike: 3x 5min Airbike@85-90%, rest/walk 3:00 Mobility: 5 min per of: Pec Smash+ Banded...