Tuesday 03.28.17

Skill/Strength/Buy-in: Durante Core 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10-second Hollow Hold 1 minute Rest Rest one minute after each round. The score will be total time it take to complete all 5 rounds including each rest period. WOD: Tabata Barbell Tabata...

Monday 03.06.17

Skill/Strength/Buy-in: Movement review/Mobility WOD: 15-12-9-6-3 Hang Power Cleans 115/85 Push-ups Front Squats *Fence to Fence sprint after every round HAPPY WODDING!!

Wednesday 02.22.17

Skill/Strength/Buy-in: Handstand work WOD: 3 RFT 12 Toes to Bar 10 Hang Power Cleans 135/95 then 3 RFT 10 HSPU 8 Front Squats, from the floor 135/95 HAPPY WODDING!!

Friday 02.17.17

Skill/Strength/Buy-in: Movement review WOD: Hawaiian Sectionals 2010 3 RFT 50 Squats 7 Muscle-ups 10 Hang Power Cleans 135/95 Cash Out: See how close you can get to 2010 standards Hawaiian Sectionals Workout 2 “Skill Session A” 1. Unbroken Kipping Pull-ups...

Monday 02.13.17

Skill/Strength/Buy-in: 15 min to find your best Hang Power Clean for the day WOD: 3 x 6 min AMRAPS complete in any order AMRAP 6 800m run with remaining time, Max Effort WBS rest 2 minutes AMRAP 6 100 Slam Balls with remaining time , Max Effort Hang Power Cleans 95/65...