WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Team of 2 ] Run 800m (4min Cap) while Partner does 160 D-unders, then switch Then Run 800m While Partner does 80 Sit-ups , then switch Then Run 800m While Partner does 40 Box J’s, then switch Then Run 800m While Partner does 8 Rope Climbs (or 40 V-rows) Core Buy-Out: Accumulate 120 sec in a HS HoldRead more

WORKOUT OF THE DAY: STRENGTH: Clean 5.5.5 Across or F Squat 5.5.5.5. across WOD: [ Papaya Salad ] 10 F Squats 10 Push Jerks x 7 Rds 12min Cap L1-95/65 L2/M-75/55 L3-65/35 Core Buy-Out:  A) 4 x 12 BB Row, heavier then 2 weeks ago B) 4x30sec HS hold between each setRead more

WORKOUT OF THE DAY: STRENGTH: Dip Max + OTMEM 3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer) Then for another 8mins (12 total minutes) OTMEM 3-5 Dips (Add weight/ diffuculty as needed to achieve failure close to 5), shoot for more total volume then previous week Or Close Grip Bench 8.8.8.8. Across, heavier then last week WOD: [ On 3 Minutes ] 15 Burpees (Cap at 1min) Run 200m x 5 rds -record splits for each interval L1- 15/ 200m L2/M-12/200m L3-10/ 150m Core Buy-Out:  A) 4 x 20 Hollow Rocks B) 4 x 30sec. HS Hold between each setRead more

WORKOUT OF THE DAY: STRENGTH: Snatch 5.5.5. Across or  OHS 5.5.5.5. Across WOD: [ 8min AMRAP ] 8 Pull-up 8 hang p. cleans 8 BB Back Rack Rear Stepping Lunges L1-135/95, L2/M-Banded, 95/65 L3- V-row, 65/35 Core Buy-Out:  A) 4 x 15 PB Hyper extensins B) 4 x 30Sec HS hold between each setRead more

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am!  Read more