by Jeff | Aug 5, 2016 | Latest WOD
Skill- Pistol Squat 10×3/leg Strength- Back Squat 3-3-3-3-3-3 WOD- Partner WOD 6 rounds/ partner, alternate rounds 10 Thruster 95/65 20 sit up
by Jeff | Aug 4, 2016 | Latest WOD
Skill- EMOMx10 10 RKB + 20 DU Strength- 10-8-6-4-2-4-6-8-10 Bench Chin up WOD- 4 rounds 5 Pull up 10 Push up 20 RKB 53/35 30 DU
by Jeff | Aug 3, 2016 | Latest WOD
Skill- Kipping Ring MU 10×1-2 Strength- EMOMx8 DL + Hang Clean + Power Clean (touch and Go) WOD- 3 rounds 3 MU 7 Power Clean 135/95 21 Wall Ball
by Jeff | Aug 2, 2016 | Latest WOD
Skill- HS Walk 6 Sets Kipping HSPU 6×6 Strength- Snatch Push Press+ OHS 5 sets WOD- AMRAPx20 200m Run 10 OHS 5 HSPU
by Jeff | Aug 1, 2016 | Latest WOD
Skill- Ring Dip 4×3 Ring Pull up 4×3 Strength- EMOMx8 2 Strict Pull up + 7 DL *build up before EMOM starts WOD- 12-9-6-3 DL 225/155 Ring Dip Pull up...
by Jeff | Jul 31, 2016 | Latest WOD
Skill- FS Stand x6 sets Strict HSPU 5×4 Strength- EMOMx9 1 Power Clean + 3 Front Squat + 1 Jerk WOD- AMRAPx9 3 Power Clean 135/95 6 Front Squat 3 HSPU
