Monday (2017MAY01)

-This is how you will feel after today’s WOD   Strength: Deadlift 50-60% x 3 x 15 on the 30secs try and move the bar fast and as well as possible   WOD: 10min AMRAP 150m Run 10 Jumping Lunges 5 Hang Squat Cleans 115/75#   Weightlifting: Snatch Grip Thrusters to...

Saturday (2017APR29)

-Mother Nature is a cold hearted women……..   WOD: 25min AMRAP w/ Partner Alternate round of 2 Muscle Ups 4 HSPUs 8 SB Cleans 16 Lateral Jumps Over Sandbag   Weightlifting: Mock Meet followed by 1RM Back...

Friday (2017APR28)

-Says the Hang Power Snatches from today’s WOD   Strength: Clean and Jerk (3sec Pause at Bottom of Clean and Catch of Jerk) 10min EMOM x 1 Try to build up as heavy as possible in the 10mins   WOD: 4 Rounds 16 Wall Balls 20/14# 12 KB Swings 32/24kg ME Unbroken...

Thursday (2017APR27)

-Oh you read it right Buster Brown!   Gymnastics: Tempo Ring Dips (51x5) 10min EMOM x 2   WOD: 3min AMRAP 350m Row ME Deadlifts 155/110# Rest 90secs 3min AMRAP 350m Row ME Power Cleans 135/95# Rest 90secs For Time 1000m Row 30 S2OH 95/65# 100 Double Unders  ...

Wednesday (2017APR26)

-This is a fairly accurate depiction of Megan and Myself after programming things   Strength: Snatch w/ 5sec Hold at the Bottom 10min EMOM x 1 Try to get as heavy as possible in the 10mins   WOD: For Time 12-9-6 reps Thrusters 135/95# Pullups Burpees   Weightlifting:...