Monday (2018AUG20) – WOD


Hang Muscle Snatch: Below the Knee (5x3)



5 Rounds:


9x Power Cleans (175/115#)

6x Front Squats (175/115#)

3x Shoulder-to-Overhead (175/115#)

Max Effort Bar Muscle Ups (MOD: CTB Pull Ups 3:1)

Rest 2 Minutes Between Rounds.

Wednesday (2018AUG15) – WOD


Hang Muscle Snatch

5 x 3



“CFMK “Formicidae-Bite Yeuk””

5 Rounds

100m Sandbag Run 60/40#

15 Double KB Front Squat 55/35#

Tuesday (2018AUG14) – WOD


Rowing Technique



15min AMRAP

10cal Row

Ascending Push-Ups (5-6-7-8-9-10-etc.)

*your goal is to get to your round of 20 Push-Ups so Scale Appropriately!

Monday (2018AUG13) – WOD + New Lifting Cycle

Starting a new Lifting Cycle brought to you by our very own Son of Zeus- Eli Platt!

Message from Eli about the First Two Weeks of this Cycle:

Week 1 and 2 focus: Leg drive and vertical bar path. Turnover should be fast and snappy, pressing
straight up toward the ceiling. Look for and correct looping of the bar. There should be a continuation of
momentum generated by the hips and legs up to the top of the lift. If the lift slows and decays into some
sort of awkward press or reverse curl, weight needs shed. Challenge people to keep their heels on the
ground the whole time. They will come up on their toes, but only in proportion to the power they
generate from knee and hip extension. Triple extension is a description of, not a prescription for, proper
movement. No Olympic lifter ever trained calf raises.



Hang Muscle Snatch

5 x 3



6min AMRAP

6 Power Snatch 95/65#

6 Bar Facing Burpees Over Bar

Saturday (2018AUG11) – WOD

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.




7 Rounds

400m Run

21 Walking Lunges

15 Pullups

9 Burpees

*Wear a 20lb Weight Vest if Possible