Month: April 2018

Strength: Work up to a Body Weight Back Squat Then take 2 attempts for MAX REPS at BW WOD: For time: 100 […]

Back Squat 3×4 at 75% 1RM Rest as needed between sets. Asst: Complete 6 rounds: 10 sandbag to shoulder or stone to […]

In teams of 4 FOR TIME: Run 1 mile ( relay style – 400m each) ROW 5K (split however) BIKE 300 Cals […]

Complete as many rounds as possible in 15 mins of: 50 Double Unders Kettlebell Farmer’s Walk, 53/35 lbs, 100 m Handstand Walk, […]

Deadlift 3×5 at 70% 1RM Rest as needed between sets. Asst: EMOM 12 Russian KBS ? 10 Reps Double Unders ? 20 […]

4 rounds for time of: 20 Wall Balls, 20/14 lbs 20 Box Jump Overs, 24/20 in 15 Deadlifts, 185/125 lbs

For time: Run, 200 m 20 Burpee-to-6″ Targets Run, 400 m 20 Burpee-to-6″ Targets Run, 600 m 20 Burpee-to-6″ Targets Run, 800 […]

Bench Press 3×5 at 70% 1RM Rest as needed between sets. Asst: 5 Rounds 40m Reverse Ball Toss (#40/#30) Max Unbroken Strict […]

SKILL: Butterfly pull up Technique Then – Attempt 2 sets of Max Butterfly pull ups rest as needed between sets ** IF […]

Strength: Work up to 70% of max power clean THEN- Take 2 attempts at max unbroken sets at 70%   WOD: 4-6-8-12-8-6-4: […]