March 24th, 2016
The Open is Over!! 15 Push Press (65/45) – modify to strict press w/ barbell 200 M Run 15 Back Rack Lunges (65/45) – modify to body weight 200 M Run ** Split up work however you choose, teams of 2, Run together**
March 15th, 2016
EMOM 18 MINUTES ALTERNATING 5 Touch-n-Go Power Snatches 30 Double Unders
March 10th, 2016
5 ROUNDS FOR TIME OF: 10 Pistols (5/5) 5 Strict Hand Stand Push-ups
March 8th, 2016
3 ROUNDS FOR TIME OF: 20 Wall Balls (20/14) (10’/9′) 20 Kettle Bell Swings (75/53)
March 3rd, 2016
15 RM OVERHEAD SQUAT
March 2nd, 2016
20 MIN AMRAP W/ PARTNER 21 Kettle Bell Swings 15 Cal Row 9 Box Jumps
March 1st, 2016
CHIPPER FOR TIME 800m Run 21 Deadlifts 21 Kettle Bell Push Press 400m Run 15 DeadLift + 15 Kettle Bell Push-Press 200m Run 9 DeadLift + 9 Kettle Bell Push-Press
February 25th, 2016
40-30-20-10 REPS FOR TIME Kettle Bell Swing (53/35) Between each set of swings, perform 10 deadlifts (275/195)
February 23rd, 2016
HEAVY DEADLIFT 10 minutes to work up to a heavy deadlift 1 X 1 : 2 ROUNDS FOR TIME W/ A PARTNER 40 Deadlifts 40 Burpees
February 19th, 2016
HEAVY SNATCH 10 Mins to build to a heavy snatch 1 X 1 : OPEN WOD 12.2 – 10 MIN AMRAP 30 Snatch @ 75/45 30 Snatch @ 135/75 30 Snatch @ 165/100 AMRAP @ 210/120
