Friday 06.22.18

10-10-10-10 GHD Sit-ups with wall ball 3-3-3-3-3 Bench Press Candy 5RFT 20 Pull-ups 40 Push-ups 60 Squats 30 min time cap HAPPY WODDING!!

Thursday 03.16.17

Skill/Strength/Buy-in: Light, technical Clean & Jerk practice Rowing technique WOD: Grace {Scale to Sub-5} 30 Clean & Jerks 135/95 Full recovery then 1000m time trial HAPPY WODDING!!

Thursday 01.26.17

Skill/Strength/Buy-in: TBD WOD: Barbara 5 RFT 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Time each round, rest 3 minutes between rounds HAPPY WODDING!!

Friday 12.30.16

Skill/Strength/Buy-in: Find your best Deadlift single WOD: Fran 21-15-9 Thrusters 95/65 Pull-ups HAPPY WODDING!!

Wednesday 11.30.16

Skill/Strength/Buy-in: Front Squats “Power Squat” 21 reps AFAP while maintaining perfect form unbroken “Bottom to Bottom” 14 reps Hold 10 secs at bottom, stand and immediately return to bottom *least amount of sets as possible RX use 50% of 1rm...