December 16, 2017

Strict Press Strict Press 2-2-2-2 Across (80%-85%) 4×2 Metcon (Time) 6-1 Thrusters  (65/95) (135/95) Pull ups 30 bar jump overs 1-6 Thrusters (65/95) (135/95) Pull... Read More

10 rounds 200m run 10 Wallballs (20/14) (30/24) *If you do RX+, you must finish under the 16:30 time cap

Bench Press 3xMax out (3 Rounds for reps) 3 rounds max Bench Press RX (95/65) (135/95) Metcon (AMRAP – Reps) EMOM 10 mins Even: max... Read More

12 Days of Christmas (Time) 1. Man Maker (60/35) 2. Clean N Jerks (95/65) (135/95) 3. Toe2Bars 4 HSPUS 5. Clusters (95/65) (135/95) 6. Box... Read More

Back squat (6×4) @75% Back squat (6×4) @75% Metcon (Time) 3 rounds 15 weighted step ups (60/35) 10 KBS(70/45)

3 power cleans +1 Jerk 3 Power Cleans+1 Jerk @70% x1 @75% x1 @80% x2 @85% X1 a: Metcon (Time) 12-7-17 Cln N Jerks (135/95)... Read More

Metcon (AMRAP – Rounds and Reps) Partner WOD 25 minute amrap Partner A-does one whole round then tags partner B 21/15 Cal Row 15 slam... Read More

Metcon (AMRAP – Rounds and Reps) Partner WOD 25 minute amrap Partner A-does one whole round then tags partner B 21/15 Cal Row 15 slam... Read More

5×5 Bench Press (Add weight each time) 5×5 Bench Press Macho Man (AMRAP – Rounds) 3 Power Cleans (185/135 lbs) 3 Front Squats (185/135 lbs)... Read More

THE GIRLS NEXT DOOR (Time) Angie’s House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats Helen’s House 400 meter Run 21 Kettlebell Swings (53/35... Read More