Monday 12/18/2017
Skill/Strength Every :90 Seconds x 5 On the 0:00 – 1 Power Clean On the 0:20 – 1 Hang Squat Clean On the 1:00 – 1 Squat Clean From the […]
Skill/Strength Every :90 Seconds x 5 On the 0:00 – 1 Power Clean On the 0:20 – 1 Hang Squat Clean On the 1:00 – 1 Squat Clean From the […]
In memory of Border Patrol Agent Brian Terry, EOW 12/15/2010 WOD: 2 rounds for time -8 thrusters (95/65) -11 pullups -19 weighted lunges (45/25) -70 air squats -7 push press […]
Skill/Strength/Warm-up “FRAN” 21/15/9 -Thrusters -Pull-ups Cardio Thursday “Fran” will be a warm up, but go as hard as possible. GET that cardio going for the WOD. WOD With a Running […]
Skill/Strength/Warm-up “Pistolero Complex” 5x -Snatch Deadlift -Hang Snatch -OHS -Sotts Press Keep it light Complex should be done unbroken, rack for the bar for the sotts press bar while at […]
Skill/Strength Snatch Grip Deads 5×10 Ground to the Launch Position Keep the Weigh Heavy enough to go Unbroken and with good Form. WOD Partner WOD AMRAP 30: -7 Alternating KB Snatches […]
Skill/Strength “MISFIT COMPLEX” -Power Clean -Push Jerk -Front Squat -Hang Squat Clean -Split Jerk REAPET 5X Complex will be done at a Moderate weight 70-75% all movements have to […]
“SMALL” U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, […]
Strength/Skill Shoulder Press -5 Reps @ 70% -5 Reps @ 73% -4 Reps @ 76% -4 Reps @ 79% -3 Reps @ 82% -3 Reps @ 82% WOD 5 Rounds: […]
Skill/Strength Deadlift -5 Reps @ 70% -5 Reps @ 73% -4 Reps @ 76% -4 Reps @ 79% -3 Reps @ 82% -3 Reps @ 82% WOD -21 Chest-2-Bar Pull-ups […]
Strength/Skill Squat -5 Reps @ 70% -5 Reps @ 73% -4 Reps @ 76% -4 Reps @ 79% -3 Reps @ 82% -3 Reps @ 82% WOD 3 Rounds: 10 […]