(240) 317-5303

Wednesday, August 2, 2017

Strength:  In 20 min build to today’s heavy deadlift single with no reverse grip (double overhand only)

AMRAP 10
2-4-6-8-10…..

TTB

Burpee Box Jump Overs

(Score is total Reps)

Tuesday, August 1, 2017

WOD:  5 Rounds for Total Reps

1 min Double Unders

1 min Dumbbell Snatch

1 min Assault Bike

1 min Rest

*Score is total reps.

L3: 55/35

L2: 35/17.5

L1: Scale

Monday, July 31, 2017

WOD 

Part A: Take exactly 20 min to build to 1RM of the following complex:
3 Deadlifts + 2 Hang Cleans + 1 STOH

@ 20:00 min mark

WOD Part B: AMRAP 4 Bar Facing Burpees
*Record both scores; heaviest complex weight and # of burpees.

Saturday, July 29, 2017

Friends and Family WOD

AMRAP 18

200 m run w/ med ball

10 Med Ball Pushups (Alternating hand on medballs

15 Wallballs

20 TTB

F&F: Sub Ab Mat Situps for TTB

L3: 30/20

L2: 20/14

L1: Scale 

Friday, July 28, 2017

Strength: Single Arm Dumbbell Overhead Walking Lunge: 3 x 12 each side.

WOD:  

Run 800

30/20 Cal Assault Bike

30 Burpees

5 Legless Rope Climbs

30 Burpees

30/20 Cal Assault Bike

Run 800

Thursday, July 27, 2017

WOD: 

In teams of 2:

50-40-30-2010

Bench Press

Front Squat

L3: 165/115

L2: 135/75

L1: Scale

*Both Movements from Rack

Wednesday, July 26, 2017

Skill:  Burgener Warmup w/ Skill Transfer Exercises

WOD:

Every 2 min for 10 min:

Hang Snatch + OHS

Every 2 min for 10 min:

Snatch from below the knee 

Every 2 min for 10 min

Snatch

*Build as form allows

Tuesday, July 25, 2017

Strength:  Strict CTB

L3:  5 x (3-5) Strict CTB

L2: 5 x (3-5) Strict Pull-up

L1: 5 x 3 Assisted Strict Pull-up

WOD: 

AMRAP 15

30 Air Squats

20 HSPU

10 Deadlift

L3: 225/155

L2: 185/135; Strict to 1 or 2 Ab mats

L1: Scale; Dumbbell Push Press or Pike HSPU

Monday, July 24, 2017

WOD: 

Record time for each completed round.

Every 3 min for 24 min:

Row 200

30 Double Unders

15 Wallballs

5 Dumbbell Burpee Box Stepovers

*If you do not make it sub 3 min, finish round, note time and then sit out until start of next round.

L3: 55/35 30/20

L2: 35/25 20/14

L1: Scale

Saturday, July 22, 2017

HERO WOD “D.T”

5 Rounds 4 Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

L3: 155/105

L2: 125/85

L1: Scale

"In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J."