Kicking Monday's A--
Skill: Pull Up: 5 x 5 - :03 negative Pull Up from the top F & L- Ring Rows @ Neg from Deficit with feet close to the wall Then 10 EMOM...
Memorial Day Murph
On June 28, 2005 Lt. Michael Murphy made the ultimate sacrifice for his Seal teammates and his country. As a tribute to Lt. Murphy or...
Hero Saturday
“Scooter” With a Running Clock in 35 minutes First, AMRAP in 30 minutes (with a Partner) 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100...
Friday Re-Test
5 rounds for time of: 1 sub-0:45 250-m row 50 unbroken double-unders If the row takes longer than 45 seconds, or if you trip up on your...
Cleaning Up Thursday
Strength Power Clean and Jerk 12EMOM: Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk Rounds 6-12: 1 Power Clean and Jerk...
Wednesday Skills Foo!
Skill: 12EMOM (6 Rounds Per Movement): Odd Minutes – 50 Double Unders (Same for Singles) Even Minutes – Max Strict Handstand Push-ups...
Tackling Tuesday
Strength: Squat Snatch 5 EMOM 5 Touch and Go Squat Snatches Athletes Choice on Weight WOD: ”Nancy” 5 Rounds For Time: 400 Meter Run 15...
Chest Day
Strength: Bench Press 6 - 5 - 4 - 3 - 2 - 1 Going up in weight WOD: 10-9-8-7-6-5-4-3-2-1 KBS 55/35 F- 44/25 Goblet squat Push up
Hero Saturday
“Danny Dietz” For Time: 1 mile Run 26 Power Cleans RX-185/135 F- 135/85 80 Push-Ups -1 minute Rest 800 meter Run 28 Front Squats ...
Heavy Friday
Strength: DL- Find a new 1 RM 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 5 heavy sets of 1 WOD: 3AMRAP Burpees
