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Silly 7

Wednesday May 23, 2018 Strength Session: Deadlift 5-3-2-1-1-1 **Start at 75% and work up to as heavy as possible for today   WOD: 7 Rounds For time: 7 calorie Row 7 Burpees 7 Med Ball cleans [...]

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Marvelous Monday

Monday May 21, 2018 Strength: Barbell Turkish Get-ups **Complete one rep on your left and right arm and then hold a 90 second plank **If you were successful with the previous TGU, add some weight [...]

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Partner Saturday

Saturday May 19, 2018 WOD: **With a partner complete: Row 1000m (alternating every 250m) Then 2 Rounds of: 20 Synchronized Burpees 40 Wallballs (Partner A does a wall ball and partner B catches [...]

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Pulling Strings

Thursday May 17, 2018 Strength Session: 2 Deadlift + 1 Power Clean **Complete the above sequence 5 times. All sets to be completed at 85-95% of your 1RM clean   WOD: For time: 1000m Row 50 [...]

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Free

Wednesday May 16, 2018   WOD: **Repeat the sequence below 3 times… this will take 45 minutes, so come ready to rock! Interval 1: On a 3 minute clock complete: Run 200m **In remaining [...]

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Open Throwback

Tuesday May 15, 2018 REGIONALS BEGIN MAY 18th, 2018   Strength Session: EMOM x 8 2 Front Squats Minutes 1 & 2: 65% Minutes 3 & 4: 75% Minutes 5 & 6: 85% Minutes 7 & 8: 95% [...]

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Monday 21’s

Monday May 13, 2018 Strength/WOD Prep: EMOM x 5 minutes 2 Squat Snatch with 3 second pause at the bottom before standing up (pause on both reps) **Start with light weight and add a little bit of [...]

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Partner Saturday

Saturday May 12, 2018 WOD: With a partner complete: On a 22 minute time clock: Part A: 2 rounds of: Run 400m **Partner A will Run first, then tag Partner B to run. Each person runs twice. [...]