August 14, 2018

STRENGTH 4 sets building KB at SL RDL x8 ea Into RKBS x20 AHAP REST :60 Push ups x10-20 REST 2 min WOD 10 RFT 20 DU 5 DL 185/115 5 DB/KB Z press *Sub 3 strict HSPU for Z press if athlete can [...]

August 10, 2018

STRENGTH 4 sets BB strict press x 8-10 (building) REST 1 min DB/KB Front rack box step ups x6-8 ea leg @30×1 (heavy) REST 1 min WOD 3 RFT 400m run 15 Thrusters 95/65 12 Pull-ups *Sub jumping [...]

August 9, 2018

STRENGTH 4 sets of Halting clean deadlift (knee) + hang power clean x1+2 Rest :30 DB Death March x16 (8 per leg) @20×1 Rest 1 min WOD For Time 20/15 cal row 15 DL (225/135) 30/25 cal row 50 [...]

August 8, 2018

WOD WARM UP AMRAP 10 200m run Active calf release x10 ea Worlds greatest stretch x5 ea Inchworms x5 Air Squats x5 Jumping Squats x5 WOD AMRAP 35 800m run 50 WB 25 Burpees to 6′ Target Rest 3 min