9/25/20

9/25/20

Warm Up 10 med ball cleans 12 box jumps sprint dynamics burgener warm-up Strength 5 x 2 power clean WOD For Time (14 min cap) Performance 15 power cleans (155/105) 600m run 10 power cleans (185/125) 400m run 5 power cleans (225/155) 200m run Fitness 15 power cleans (135/95) 400m run 10 power cleans (155/105) […]

9/23/20

9/23/20

Warm Up 10 pvc pass through/around the world 8 kip swings 10 pull-ups pick drill/reverse pick drill 500m row Skill pull-up progression WOD For Time (17 min cap) Performance 2 rounds of: 21/15 cal row 4 bar MU 2 rounds of: 21/15 cal row 8 C2B pull-ups 2 rounds of: 21/15 cal row 16 pull-ups […]

9/22/20

9/22/20

Warm Up 10 squat therapy 10 wall balls deep squat stretches with plate 12 KBS sprint dynamics Strength 5 x 1 back squat WOD For Time (10 min cap) Performance 800m run 25 KBS (55/35) 50 air squats Fitness 600m run 25 KBS (35/20) 50 air squats

9/21/20

9/21/20

Warm Up 10 pvc pass though/around the world 4 wall walks 12 v-ups 10 KBS 25 DU’s Burgener warm up Strength 4 x 5 strict press 5 x 3 power snatch WOD 3 rounds for time (15 min cap) Performance 7 power snatches (155/105) 14 HSPU 35 abmat sit-ups 42 DU’s Fitness 7 power snatches […]

9/18/20

9/18/20

Strength 5 x 5 deadlift 5 x 5 hang power C&J WOD For time- Teams of 3 (30 min cap) 120 deadlifts (155/105) 600m run (3 x 200m relay) 90 hang power cleans 600m run 60 push jerks 600m run 3000m row (3 x 1000m relay) 60 push jerks 600m run 90 hang power cleans […]

9/16/20

9/16/20

Warm Up 10 pvc pass through/around the world 10 banded pull- aparts 12 push-ups 12 KBS 350m row Strength Build to a heavy Turkish get up WOD 5 rounds x 4 min Performance Min 1: max burpees Min 2: max KBS (70/55) Min 3: max cal row Min 4: rest Score is sum of lowest […]

9/15/20

9/15/20

Warm- Up 10 squat therapy 12 wall balls 10 box jumps deep squat stretches with plate Strength 5 x 5 back squat @50-70% WOD For Time (12 min cap) Performance 60 wall balls (20/14) 40 box jumps (24/20) 20 alt pistols Fitness 60 wall balls (14/10) 40 box jumps (20/16) 20 alt pistols with a […]

9/14/20

9/14/20

Warm-up 10 pvc pass through/around the world 10 banded pull-aparts 12 push-ups 35 DU’s/70 singles Strength 5 x 3 bench press WOD 4 rounds each for time (14 min cap) Performance 50m KB (55’s/35’s) farmer carry 40 DU’s 12 ring push-ups Rest 2 min Score is slowest round Fitness 50m KB (35’s/20’s) farmer carry 80 […]

9/11/20

9/11/20

Warm Up 10 pvc pass through/around the world 10 pull-ups 10 med ball cleans 12 KBS 4 wall walks Burgener warm-up Strength 4 x 5 power C&J 4 x 5 deadlift WOD 9/11 Memorial WOD (35 min cap) Performance 2001m run 11 box jumps (30/24) 11 thrusters (115/85) 11 C2B pull-ups 11 power cleans (185/115) […]

9/9/20

9/9/20

Warm Up 10 pvc pass throughs/around the world 8 kip swings 10 pull-ups 10 squat therapy 10 wall balls deep squat stretches with plate Strength Front squat: 5 x 10 build up WOD 5 rounds for time (10 min cap) Performance 20 front squats (95/65) 10 pull-ups Fitness 20 front squats (75/55) 10 banded pull-ups […]