WOD

MONDAY Weighted Strict Pull-ups (based on MAX Set from 8.23) 5-9 Unbroken: 3-2-1-1-1 10+ Unbroken: 4-3-3-2-1 --- For Time: 100/80 Calorie Row 50 Dumbbell Hang Power Snatches (50/35) 30 Dumbbell-Facing Burpees Directly Into.. 150ft Single DB Overhead Walking Lunges … [Read more...] about week of 10/11

MONDAY On the 2:00 x 5 5 - 4 - 3 - 2 - 1 Power Snatch --- For Time: 2-4-6-8-10 Power Snatches (135/95) After Each Round: 400 Meter Row 2 Rope Climbs --- WOD THOUGHTS STRENGTH: For today’s strength we are building to a heavy single on the power snatch.  These … [Read more...] about week of 10/4

Monday Back Squat: 5 x 5 @75% *between each sets complete 5-10 strict pull-ups --- 5 Rounds For Time: 12 Toes to Bar 150' Farmers Carry (50's/35's) 21/15 Calorie Assault Bike --- MONDAY WOD THOUGHTS STRENGTH: We are finally getting back to some back squat strength … [Read more...] about week of 9/27

Monday Bench Press Build to a heavy Single 5x3 at 80 % --- 10 Rounds For Time: 10 Toes to Bar 10 Burpees 100 Meter Run --- WOD Thoughts: STRENGTH: Today we are building to a heavy single on the bench press.  We have seen the bench press over the last couple of weeks, … [Read more...] about week of 9/20

Monday Strict Pull Ups 5-9 Unbroken: 4-3-3-3-2 10-14 Unbroken: 9-8-7-7-6 15-19 Unbroken: 12-10-8-8-6 20-24 Unbroken: 18-15-12-10-6 25+ Unbroken: 20-16-12-12-8 --- For Time 10-8-6-4-2: Ring Muscle-ups Double Dumbbell Devil's Press (50/35) Double Dumbbell Box Step … [Read more...] about week of 9/13

Monday Happy Labor Day! THE THIRTEEN 13 Rounds (with a Partner): 26 Cal. Row 8 Strict Pull-ups 21 Shoulder-to-Overhead (95/65) --- WOD Thoughts: WORKOUT: This is a hero workout in honor of the 13 Marines who recently lost their lives serving and protecting our country.  For … [Read more...] about week of 9/6

Monday 5 Sets: 3 Power Snatch @65-70% of 1RM Snatch --- AMRAP 20: 2 Ring Muscle-Ups 4 Power Snatches (135/95) 8 Box Jump Overs (24"/20") [On the 0-5-10-15]: 500 Meter Row --- WOD Thoughts: STRENGTH: Today the focus is to work up to 5 sets at a moderate load in the … [Read more...] about week of 8/30

Monday 1 Max Unbroken Set: Strict Pull-ups --- On a 20:00 clock For Time: 60/45 Calorie Row 45 C2B Pull ups 30 Deadlifts (225/155) 15 Bar-Facing Burpees   In Time Remaining Until 20:00: Work to Establish a Heavy Single Deadlift --- WOD Thoughts: … [Read more...] about week of 8/22