WOD 11/10/2015
STRENGTH: Squat 3×3 with last set at @90% Conditioning: 800m Run 50 DL (135/95) 800m Run 50 1 ARM OH Lunges w/ KB (55/35) Skill...
WOD 11/9/2015
STRENGTH: Snatch 3×3 working up to 90% 1RM Conditioning: 50 Pull-ups 25 Burpees 25 KB Swings (55/35) 25 KTE 100 DUs Post WOD...
WOD 11/6/2015
STRENGTH: OHS 4×4 last set at @85% Conditioning: 3 Rounds for Time 200 Meter Sprint 10 Burpee Box Jump-Overs (24″/20″) 12 Hang...
WOD 11/5/2015
Program Notes: Make Up a Day you missed or Athlete's Choice OR Conditioning: 12 minutes of: 10 Single Arm KBS (55/35) 15 Alternating...
WOD 11/4/2015
STRENGTH: 4×4@85% of Push Press 1 RM - 2 push press, 2 jerk Conditioning: AMRAP in 12min Buy in - 400m Run 12 DL (185/135) 9 Ring...
WOD 11/3/2015
Front Squat 4×3@85% Conditioning: 4 RFT of 10 Toes to Bar 15 Box Jumps (24/20) 20 Push Press (95/65) Skill Work: Running / DU ...
WOD 11/2/2015
STRENGTH: Clean 4×4 last set @85% Conditioning: AMRAP 10 minutes of: 10 Power Cleans (155/105) 10 Over Bar Burpees 10 Pull-Ups ...
WOD 10/30/2015
STRENGTH: Deadlift 5×5*last 2 sets @80% Conditioning: 4 Rounds for Time 30 WBs (20/14) 20 Push Ups 200m Run Skill Work: Kipping...
WOD 10/29/2015
Program Notes: Make Up a Day you missed or Athlete's Choice Conditioning: 5min AMRAP 20 Double-Unders 10 Air Squats Rest 1 minute ...
WOD 10/28/2015
STRENGTH: Press 5×5*working up to 80% Conditioning: 20 min EMOM Power or Full Clean - add up the weights you use on each round and...
