Daily WOD

Monday 7.24.17

Training: A. 3 sets of: 5 Bar on back jump squats 20-30 alternating foot single unders 5-8 strict pull ups B. EMOM x 12 min odd – 3 TnG power snatch, building even – 40 Double unders C. EMOM x… Read more »

Monday 7.17.17

Training: Every 90 sec x 15 min 5 back squats, building -then- 10-1 reps for time of: Push press 115/75 Toes to bar HIIT: 5 rounds of Run 250m 15 jumping pull ups 15 PVC sit ups 20 walking lunges

Saturday 7.15.17

Training: Teams of 2 complete: 6 x 250m relay runs 100 alternating arm Db snatches 50/35 300 double unders 100 alternating arm Db snatches 50/35 6 x 250m relay runs

Saturday 7.8.17

Training: In teams of 2 complete: 150 wall balls 20/14 150 toes to bar ( knee to chest ) 150 DB push press, 50/35 *as one person runs 250 m the other person is working to complete the reps. Pick… Read more »

Friday 7.7.17

Training: Build to a heavy back squat in 12 min -then- Build to a heavy strict press in 6 min -then- Build to a heavy Dead lift in 12 min *Optional Conditioning for those who do not feel like lifting… Read more »