Wednesday 08.16.17

Skill/Strength/Buy-in: T2B review 5-5-5-5 Weighted strict pull-ups WOD: Karen 150 WBS Scale to be sub 10 HAPPY WODDING!!

Thursday 05.26.16

Skill/Strength/Buy-in: 30 Muscle-Ups, for time. WOD: ***Sub 7 Karen 150 Wall Balls 20/14 to 10′ TIMECAP: 7:00 Extra Work/Cash Out: Bench Press 3RM, then 90%x3x3 HAPPY WODDING!!

Tuesday 04.12.16

Skill/Strength/Buy-in: BUILD TO Deadlift 8RM, 90%x8, 85%x8 Percentages for back-off sets are based on today’s 8RM. WOD: {partnered or individual} Karen/Annie 50-40-30-20-10 Wall Balls 20/10 Double unders Sit-ups Extra Work/Cash Out: Back Rack Walking Lunge...

Friday 02.05.16

Skill/Strength/Buy-in: Back Squats 3 at 84% 2 at 94% 3×1 at 100% WOD: Karen 150 Wall Ball Shots HAPPY WODDING!

Tuesday 12.30.14

Skill/Strength/Buy-in: Split Jerk practice WOD: Evil Karen 150 WBS EMOM perform: odd-3 Burpees even-3 HSPU HAPPY WODDING!!