Freaky Friday
“Boat Race” 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds. Clean and Jerk Alternating On the Minute x 10...
Cleaning Up Thursday
Skill: Pull Up Strength: 3 x complex of - 1 deadlift + 1 hang power clean + 1 front squat + 1 squat clean Going up in weight Remaining...
Whipping Wednesday
Skill: Double Unders WOD: Midline Conditioning 3 Rounds For Time: 100 Double-Unders (2:1 singles) 50 Sit-ups
Push/Pull Tuesday
Strenf: Tempo Deadlift 7 X 3 Regular pull off ground, 5 second negative (00X5) WOD: Conditioning For Time: 200 Meter Run, 21 Deadlifts...
Monyay Here We Come!
Strength: Snatch Complex 6 Sets, On the 2:00: Power Snatch + Hang Squat Snatch + Squat Snatch WOD: Conditioning 3 Rounds For Time: 60 Air...
Saturday Fitness
“Professor Chaos” For Time: 30 Chest to Bar Pull-Ups Scottsdale Road Run 15 Power Snatches (135/95) Scottsdale Road Run 15 Power Snatches...
Friday Strong
Strength Clean and Jerk Complex On the 2:00 x 7: Hang Power Clean Hang Squat Clean Push Jerk Split Jerk WOD: “Go Fish” For Time: 1,000...
Thursday Thrusters
Strength: Thruster 3-Rep Heavy (From Ground) WOD: “Flash Flood” 2 Rounds For Time: 400 Meter Run 21 Thrusters (95/65)
Wednesday Gonna Make Ya!
Skill: Strict Handstand Push-ups 20 Repetitions ~Rest 1 Minute 17 Repetitions ~Rest 1 Minute 14 Repetitions ~Rest 1 Minute 11 Repetitions...
9/11 Never Forget!
Warm: Movement Prep WOD: For Time 2001 meter Row 11 Box Jumps 30/24 11 Thrusters 125/85 11 Chest-to-Bar Pull-Ups 11 Power Cleans ...
