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Dream Date

Saturday April 28, 2018 WOD: With a partner complete: Run 800m together 21 Thrusters each (partner A completes all 21 reps, then Partner B completes all 21 reps. Hold plank while your partner [...]

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Semicircle

Friday April 27, 2018 Strength Session: Strict Press 1-1-1-1-1-1-1 **all sets at 90% of your 1RM **Rest exactly 45 seconds between reps   WOD: AMRAP in 13 minutes: 30 Double Unders 15 [...]

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The Jig

Thursday April 26, 2018 Skills Session: Pull-ups and/or Bar muscle-ups **15 minutes   WOD: AMRAP IN 5 minutes 5 Toes to Bar 3 Handstand Push-ups then… Rest 1 minute then… AMRAP [...]

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Bricks

Tuesday April 24, 2018 WOD: 3 rounds of 2 minute intervals: Interval A: 7 Burpees Sumo Deadlift High Pulls   Interval B: 7 Burpees Chest to Bar Pull-ups   Interval C: 7 Burpees [...]

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Speed Stick

Monday April 23, 2018 Pre-WOD test: 1 mile run   WOD: *THIS SHOULD BE A QUICK PACED WORKOUT 3 rounds for time: 30 Wall Balls (use one ball lighter than you normally use… go for big [...]

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Howdy Partner

Saturday April 21, 2018 WOD: With a partner complete: 40 synchronized burpee  buy in… 100 Ball Slams (every time you switch, both partners complete 5 down/back side shuffles holding ball. [...]

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