Warm-up: 200m run then 3rds of: 10 Scap Push-up @2122 5 Inverted Burpee to Wall Strength: Bench Press 3 x 80/85/90 “DT” 5rds 12 Deadlift (155/105) 9 Hang Power Clean 6 Push Jerk In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his...Read More
Warm-up: 200m run then 3rds of: 10 Nose to Wall Shoulder Taps 10 Med Ball Cleans 10 Dislocates Strength: OHS 4-3-3-2-2 WOD: 4rds 6 Power Snatch 12 Wall ball (20/14) 24 DURead More
Mobility: Lax Ball Roll Out: 5min Thoracic Spine 5min Glutes 3rds 10 Partner Glute Ham Raises 60sec Weighted Plank Hold 15min Goat Training WOD: 2-person team 4rds each of 400m run *While Partner A is running, Partner B is rowing for Cals. *Scores will be: #1- Total time to complete the 8 400’s #2- Number...Read More
Warm-up: 200m run then 2rds of: 10 Shoulder Pro/Retract @ 2122 10 Roll to Candlestick Strength: Bench Press 5 x 75/80/85% WOD: “Elizabeth” 21-15-9 Cleans Ring Dips (135/95) Finish: 3 sets 30sec Box Shoulder Stretch 1min Banded Hip Distraction (30 each leg)Read More
EMOM x 16 1) Rope Climb x 2-3 2) L-sit x 30-45sec 3) Ring to Chest Pull-up x 5-6 4) Pistol x 2-4 each WOD: 400m Row 30 T2B 20 Russian KBS (53/35) *Chest level 10 Strict Chin-up 20 Russian KBS 30 T2B 400m RunRead More
Warm-up: 200m run then 3rds of: 5 Front Squat (45/35) 5 BTN Press 5 Good Morning Strength: Back Squat 5 x 75/80/85% EMOM x 20 Even) Hang Power Clean + Power Clean + Jerk Odd) 6 Lateral Burpee Over Barbell (AFAP) Finish: 3 sets 20 Banded Hamstring CurlsRead More