The gym is closed on November 3rd – but we expect to see all of you Wolves at the Hero .....
Strength: 4×5 Weighted Ring Dips WOD: As many rounds as possible in 12 minutes: 3 wall climbs 200m run 15 .....
TEAM Saturday!! Viking Training (A CFFB WOD) As a 3 person team complete the following: 1000 m run 100 slam .....
Mobility Friday THEN: Benchmark WOD FRIDAY!!! -Hero WOD- Tommy V 21 thrusters 115/80 12 rope climbs 15 thrusters 115/80 9 .....
Strength: Establish 3 rep max back squat WOD: 3 Rounds for reps: 90 seconds power cleans 135/95 90 seconds rest .....
Strength: 1 rep max 2 position snatch – hang squat and full squat WOD: 3 rounds for time: 50 lateral .....
Strength: Establish 1 rep max hang snatch WOD: 5 rounds for time: 3 hang power snatches @ 80% of above .....
Strength: 1 x 20 Back squat @ 60% of 1rm Skills: Pull ups WOD: 4 rounds for time and reps: .....
TEAM SATURDAY!!!! Two person Teams – guys vs. gals!! 50 thrusters with an empty bar – per person. Bar cannot .....
Benchmark Friday: Hero WOD: Lumberjack 20 20 deadlifts 275/190 400m 20 kettlebell swings 70/53 400m 20 overhead squats 115/80 400m .....
Strength: Back squat every minute on the minute for 7 minutes at 90% WOD: 3 rounds for time: 7 front .....
Skills: Hand stand progressions WOD: 3 Rounds for time and press weight 7 strict shoulder press 7 good mornings 20 .....
