WOD

Sunday 7/21/13 3 rounds for quality 10-12 PERFECT hand release pushups 10-12 PERFECT supine ring pulls 1 min plank hold + 10 min to find... Read More

Saturday 7/20/13 “Bruck” 4 rounds for time: Run 400m 24 Back squats (185/115) 24 Jerk (135/95) Ask coach: Depending on class size we will most... Read More

Friday 7/19/13 Spend 10 min working on turkish getups/KB windmills + Front squat 4×5@75% + AMRAP 16 min: In teams of 2: 50 Deadlifts (225/135)... Read More

Thursday 7/18/13 With an empty barbell 2 rounds: 5 Snatch grip deadlift to the knee 5 Muscle snatch 5 Overhead squats 5 Snatch balance 5... Read More

Wednesday 7/17/17 Establish a max for: 3 Position clean(floor-hang-high hang) + Jerk + For time: 100 Double unders then 100 wallballs *every time A SET... Read More

Tuesday 7/16/13 3 rounds for QUALITY: 5-10 Strict ring dips 5-10 Strict toes to bar 30-60 Seconds Parallette L-sit *THIS IS NOT TIMED. THE GOAL... Read More

Monday 7/15/13 Spend 10 min working on kipping/butterfly pullups or toes to bar + Back squat 6×5@75% + Against a 15 min clock: Run 800m... Read More

Sunday 7/14/13 Split jerk 2-2-2-2-2-2-2 + 3 rounds for time: 50 Alternating jumping lunges 7 Clean and jerk (185/115) 10 Handstand pushup (4″/2″ defect) Twinkies... Read More

Saturday 7/13/13 “Smykowski” For time: Run 6k 60 Burpee pullups *If you have have body armor or 30#vest wear it Today is the last day... Read More

Friday 7/12/13 Front squat 4×5@70% + In teams of 2: Row 1000m For time: Relay style 5-4-3-2-1 Muscle ups 10-8-6-4-2 Double kb hang squat clean... Read More