Thursday (2018JUL26) – WOD

Strength: Rack Chins (3x5) @ 30X2 Tempo Floor Press (3x5) @ 2012 Tempo Add weight from last week.   WOD: 800M Run 100x KB Swings (55/35#) Score: You will have 3 scores. First, the time for run. Second, the time for KB Swings. Third, your total...

Wednesday (2018JUL25) – WOD

WOD: “Shark Week” 3 Rounds (E5MO5M): Alternate Between: 1.) THE ATTACK 20x Wallballs (20/14# – 10FT) 15x Sit Ups 10x Ground-to-Overhead (135/95#) 60FT Overhead Walk (135/95#) 2.) THE ESCAPE 500M Row   ADVANCED: If you Clean & Jerk more than...

Tuesday (2018JUL24) – WOD

Strength: 1RM Turkish Get Up   WOD: 7AMRAP: 7x Deadlift (225/155#) 10x Jumping Squats EMOM: 1x Renegade Manmakers (35/25#)   WOD: “Erikamrap Epigram” from CFMK...