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40-15

Thursday August 30, 2018 WOD: 4 rounds for time: Run 400m 15 Front Squats (Medium weight) 40 Double Unders or 2x Singles 15 Push Press (Same weight as front squats)

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Nate

Wednesday August 29, 2018 WOD: “Nate” AMRAP in 20 minutes: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70,53)   **Modify Muscle-ups with 2 Pull-ups (Chest to Bar if [...]

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Partner Saturday

Saturday August 25, 2018 WOD: Part A: With a partner complete: 3 minute rounds of: 7 Sumo Deadlift High Pulls (medium weight) 1 Legless Rope Climb OR 2 with your feet 7 Dips (use Rings, Bands, or [...]

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Old School

Thursday August 23, 2018 WOD: 8 x 2 minute rounds of: Run 200m Kettlebell Swings (medium weight) OR Push Press (medium weight) then… 8 minutes to find a 1RM snatch **Complete 1 rep per [...]

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Zap

Wednesday August 22, 2018 Strength Session: 4 rounds of:   2x Down/Back Single Arm Weighted Overhead Walk (use the heaviest DB you can, go wall to wall) Max set of unbroken push-ups **Rest 2 [...]