Saturday (2018JUL14) – “Painstorm XIX”

WOD: “Painstorm XIX” 45AMRAP: 5x Deadlifts (115/75#) 5x Power Cleans (115/75#) 5x Front Squats (115/75#) 5x Shoulder-to-Overhead (115/75#) 5x Back Squat (115/75#)   Execution:  No Chalk. No Music. No Lights. Alone – You & The Voices in Your...

Friday (2018JUL13) – WOD

Unilateral Strength: Landmine Single-Leg RDL w/-4-6″ Deficit (4x6EA) @ 3111 Tempo   WOD:  3 Rounds: 5x Unbroken Ring Muscle Ups* 15x KB Swings (70/55#) 300M Run *If you cannot complete 5x UB MU, complete the remaining reps as 2x TTB (5x MU = 10x...

Thursday (2018JUL12) – WOD

WOD:  5 Rounds: 4x Back Squat @ 75-80%1RM 5x Box Jump Overs (24/20″) 6x DB Snatches (70/50#) 30FT Plate Push (45/35#) 3 Minutes Rest.   Recovery:...

Wednesday (2018JUL11) – WOD

Unilateral Strength: Bulgarian Split Squat w/BB Front Rack (5x5EA) @ 2111 Tempo   WOD:  15AMRAP: 2 Rounds: 20x Double Unders 15x Hand-Release Push Ups 10x Shoulder-to-Overhead* *Every 2 Rounds, Add Weight (95/65# – 135/95# – 165/115# – 185/125#...

Tuesday (2018JUL10) – WOD

Strength:  5x EOMOM (10 Minutes) Double DB Complex: 2x Strict Press + 3x Push Press + 4x Push Jerk   WOD:  100M Sandbag Bearhug Carry (80/60#) Every 10 Meters: 8x Bearhug Squats Every Sandbag Drop: 6x Burpees Over the Sandbag...