Friday 10.30.15

Skill/Strength/Buy-in: Review -Clean and Jerk -Snatch -Overhead Squat -Thrusters WOD: Teams of 2 100 Double Unders 100 Burpees 50 Thrusters 95/65 50 OHS 25 Clean and Jerks 135/95 25 Snatches 10 Deadlifts (225/155) 10 Cleans HAPPY...

Thursday 10.29.15

Skill/Strength/Buy-in: 6 sets 1 FS / 2 BS @ 95% of your 1RM Front Squat WOD: Teams of 2 50 C2B 50 S2OH 135/95 50 Box Jump Overs 50 WBS HAPPY WODDING!!

Wednesday 10.28.15

Skill/Strength/Buy-in: 8 sets -5 Bench/Floor Press -5 Dips *as heavy as possible WOD: 3 Rounds, “Sprint” 15 Pistols 10 T2B 5 Rope Climbs HAPPY WODDING!!

Tuesday 10.27.15

Skill/Strength/Buy-in: 6 sets 1 FS / 2 BS @ 90% of your 1RM Front Squat WOD: EOMOM 15 -Barbell Thrusters -Sit-ups -Burpees over the bar -Barbell OHS -V-ups {Work for 45 seconds, rest for 15 seconds. Alternate movements each minute, for example: First 45s, do...

Monday 10.26.15

Skill/Strength/Buy-in: Practice -Double Unders -Kipping HSPU -Hand Stand walks WOD: “Bradshaw” 10 RFT 3 HSPU 6 Deadlifts 225/155 12 Pull-ups 24 Double Unders U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st...