8.15.2019Deadlift (4x3 82%)Metcon (Time)start each minute with 4 burpees For Time: 50 KB Swings 53/35 (rx+) 70/53 50 Front Squats 95/65 (rx+) 135/95 50 Push [...]

8.14.2019Snatch (4x2 82%)Metcon (AMRAP - Rounds)16 min emom 4x each 1. row 12/9 (rx+) 15/12 2. 12 db hang split snach alternating hands 35/20 (rx+) [...]

8.13.2019Push Jerk (4x3 82%)Metcon (AMRAP - Rounds and Reps)18 min amrap - PARTNER WOD 2 barbells per team one empty 45/35 one loaded rx - [...]

8.12.2019Front Squat (4x3 82%)Metcon (Time)3 RFT 10 DL 155/105 (rx+) 225/155 10 Box Jumps 24/20 (Rx+) 30/24 400 M RunBonus Abs3x10 Leg raises in rings [...]

8.11.2019Shoulder Press (3x5 80%)Tabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up [...]

8.10.2019Back Squat (3x5 80%)Rope Climb Curtis P (AMRAP - Rounds and Reps)20 Min AMRAP Rope Climbs Curtis P Complex 95/65 1:1 1:2 1:3 1:4, etc

8.9.2019Metcon (Time)40 min cap Hill Mile 75 wall balls 20/14 100 DU 75 Sit Ups Hill 600 25 Deadlift 185/125 (rx+) 225/155 50 Burpees 25 [...]

8.8.2019Clean and Jerk (4x3 80%)Metcon (AMRAP - Rounds and Reps)11 min aramp 3 power cleans 135/95 (rx+) 165/115 3 C2B (rx+) BMU 6 Handstand Push [...]

8.7.2019Skill Workbar muscle upMetcon (Time)5 RFT 15 med ball celans 20/14 21 kb swings 53/35 (rx+) 70/53 200 M Run 2 min rest *Time includes [...]

8.6.2019Accessory Work3 rounds 20 DB front raises superset with 20 DB tricep extensions 3 rounds 10 lateral plan walks one way and the other way [...]