Thursday (2017JAN26)

Gymnastics: Protraction/Retraction (3x10)   WOD: 3 Rounds: 75x Double Unders 50x HR Push Ups 25x KB Swings (24/16kg)   Weightlifting: Cheesecake Recovery...

Wednesday (2017JAN25)

-Bring tape, gloves, gymnastic grips, etc.  because we’re doing all the pullups!   Strength: Banded Hip Bridges 10 sets x 5 reps, OTM   WOD: 5 Rounds 20 Wall Balls 20/14# 10 Deadlift 225/155# ME Pullups Score is your total time minus the number of...

Tuesday (2017JAN24)

-Getting gangsta with these AMRAPs!   Gymnastics: Lizard Walks E2MO2M x 5 20ft (10ft Down and Back)   WOD: 8min AMRAP 3 Push Press 115/75# 3 Cleans 115/75# 6 Push Press 115/75# 6 Cleans 115/75# 9 Push Press 115/75# 9 Cleans 115/75# 12 Push Press 115/75# 12...

Monday (2017JAN23)

-Muscle Ups are just Magic!   Strength: Week 3 APRE3 Back Squats 50% of 3RM x 6 75% of 3RM x 3 100% of 3RM x ME Adjusted Weight Based Off Set 3 x ME   WOD: For Time 30 Muscle Ups choose either Ring or Bar Muscle Ups   Weightlifting: IF YOU COMPETED THIS...