Month: September 2019

Back Squat 5×5 Use the same weight for each set. Rest as needed between sets. +5# from last Monday Finisher: 5 rounds: […]

For time: 30 Dumbbell Hang Power Clean & Jerks, 50/35 lbs Run, 400 m 5 Wall Climbs Run, 400 m 30 Lateral […]

Teams of 3For Time (30 Minute Cap):100/70 Calorie Row100 Box Jump Overs (24/20)100 Power Snatches (95/65)10 Rope Climbs (15′)100 Power Snatches (75/55)100 […]

Sumo Deadlift 5×5 Use the same weight for each set. Rest as needed between sets. +5# from last Friday Finisher: 4 rounds: […]

“Air Conditioning” Every 5 mins for 20 mins do: 20 Alternating Dumbbell Snatches, 50/35 lbs 40 Air Squats 20/15 Row Calories GENERAL […]

Strength: Find a 1 RM weighted strict pull up WOD: “Sleeping Bag” 4 rounds for time of: 15 Strict Pull-ups Run, 200 […]

“Bar Crawl” Teams of 3AMRAP 7:50 Bench Press (135/95)50 Bench Press (155/105)Max Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Front […]

Bench Press 5×5 Use the same weight for each set. Rest as needed between sets. +5# from last Wednesday Finisher: 4 rounds: […]

“Fuller Circle” For time: 50/35 Assault Bike Calories 125 Double Unders Row, 2000 m 125 Double Unders 50/35 Assault Bike Calories GENERAL […]

“Master Splinter” 3 rounds for time of: Run, 400 m 12 Burpee Box Jumps, 24/20 in 15 Thrusters, 95/65 lbs GENERAL Looking […]