09.01.16

SKILL/STRENGTH: Barbell Bent-Over Row 3×10 (Heavy For The Day) CONDITIONING: For time. 20 15 10 5 Overhead Squats (75/115) 40 40 40 40 Lateral Bar Hops

08.31.16

LATE POST…Apologies. CONDITIONING: 10 minute EMOM. Score is # of Double Unders only. Minutes 0 – 4: 20 Calorie Row + 20 Burpees each minute Minutes 4 – 7: 15 Calorie Row + 15 Burpees each minute Minutes 7 – 9: 10 Calorie Row + 10 Burpees each...

08.30.16

WEIGHTLIFTING: Split Jerk EMOM: Minutes 0-5: 4 Split Jerks each minute (climbing in weight) Minutes 5-10: 2 Split Jerks each minute (climbing in weight) CONDITIONING: 20 – 15 – 10 reps/rounds for time. Back Squat (135/185) (racks allowed) Box Jumps (20/24)...

08.29.16

CONDITIONING: “Smooth Operator” For time. 30 minute time cap. 800m Run 50 Deadlifts (95/135) 800m Run 50 Kettlebell Swings (35/53) 800m Run 50 Thrusters (65/95) POST WOD: MANDATOTORY MOBILITY: Couch or ‘straight leg’ stretch (2 min. per leg)...

08.26.16

“STRENGTH DAY FRIDAY” STRICT PRESS SUPERSET: 6 Presses @ 65% 1RM 100m Shuttle Sled Sprint 4 @ 75% 1RM 100m Shuttle Sled Sprint 2 @ 85% 1RM 100m Shuttle Sled Sprint *Athletes with form and the desire may continue on with single rep attempts. Still perform...