31Oct2014 – Friday

  A. Power Snatch – 4×3 *Find a 3 RM   B. “Happy Halloween” 31 Reps of: Box Jumps (24, 20) CTB Pull-Ups KB Swings (53, 35#) TTB Push Press (95, 65#) Hip Extensions Front Rack Lunges (95, 65#) Wall Ball Shots (20, 14#) Burpees...

30Oct2014 – Thursday

A. Pause Back Squat – 5×3 *3 second pause at rock bottom.   B. WOD: For Time 4 Rounds -400 Meter Run -2 Strict Press (95, 65#) -4 Push Press -6 Push Jerk

29Oct2014 – Wednesday

  A, Push Jerk – 4×3 * From the rack build to a heavy set of 3.   B. WOD: For Time 400 Meter Run 40 Pull-Ups 400 Meter Run 40 Air Squats 400 Meter Run 40 Push-Ups 400 Meter Run 40 Sit-Ups...

28Oct2014 – Tuesday

A. 5×1 Hang Squat Clean and Jerk *Work to a heavy single   B. WOD: For Time 10 Strict HSPU’s 30 KB Swings (53, 35#) 40 Over Walking Lunges with KB-Right Arm (53, 35#) 60 Double Unders 40 Over Walking Lunges with KB-Left Arm (53, 35#) 30 KB Swings (53,...

27Oct2014 – Monday

Congrats to our athletes representing at Battle of the Boxes. Great Job!!!    A. Hang Snatch – 7×1 *Above knee working to a heavy max set.   B. WOD: With a Running Clock (20 min) AMRAP (0-10 Minutes) 7 Pull-Ups 10 Wall Balls (20,14#) AMRAP...