Wednesday (2017AUG09) – WOD

Speed: 12x E20sO20s 6x Parallette Jumps 3x Shuttle Sprints (Right/Left/Center/Left/Right/Center)   WOD: 5 Rounds: (E3MO3M) 15/10 Calories Airdyne Bike 15x Sandbag Power Cleans...

Tuesday (2017AUG08) – WOD

MEU: ME Ring Top Support Hold (Lock Out) ME Ring Bottom Support Hold (Bicep-to-Ring) ME Ring Plank Hold Rest 2-3 Minutes between each attempt.   WOD: 3 Rounds: 21x Deadlift (155/105#) 15x Front Squats (155/105#) 9x Handstand Push...

Monday (2017AUG07) – WOD

DEL: E45sO45s: Hack Squats@40-50% of Back Squat  (10x2)   WOD:  Teams of 3: 15AMRAP: Teammate #1: 250M Row Teammate #2: Ball Slams (30/25#) Teammate #3: Burpee Pull Ups Rotate in order after Teammate #1 completes the row. The team’s score is the repetitions...

Friday (2017AUG04) – WOD

MEU: 1RM Behind-the-Neck Push Press (Snatch Grip)   WOD: 5 Rounds: 20s Hard Ski Erg 10s Easy Ski Erg 30s Handstand Hold 1 Minute...