
Mon, 08/07/2017
A) 20 Min EMOM
(5 Rounds of the below work)
RX
15 Wall Ball (20/14)
15 Sumo Deadlift High Pull
15 Box Jump (24/20)
Rest
L1
Sub 10 Reps
Sub KB High Pull B) Strict Press
RX
3x8
L2
3x5 Notes: A preview of "Fight Gone Bad". This is an EMOM with alternating rounds. Min 1 is wall balls, min 2 is SDLHP, Min 3 is box jumps and min 4 is rest. You repeat this cycle for 20 min. The goal is to go fast on each round. FGB is for max reps so test your metcon. Sprint,

Wed, 08/02/2017
A) E2MOM (10 min/5 sets) Ground to Overhead
5 reps B) For Time
RX
50 Cal Row
40 Box Jump
30 T2B
20 Burpee
10 Bar Muscle Up L2 Sub Knee Raises or Knees to Elbows Sub Jumping Bar Muscle Ups or C2B or Sub 60 Situps L1 30 Cal Row 30 Box Step-Ups 30 Situps 20 Burpees 10 Jumping Pull-Ups or Ring Rows Notes: Ground to overhead is any way you can get it from the ground to overhead. Use a weight you can cycle. Start light and move up. Power clean to a push press for the fir

Wed, 07/19/2017
A) High Hang CJ Complex
10 EMOM
RX
High Hang Squat Clean + Jerk
L2
High Hang Power Clean + Jerk B) 12 Min AMRAP
RX
24 Russian Swings (53/36)
12 Box Jump
L1
Sub step ups Notes: The complex is done with a full squat clean. Focus on dynamic hips and fast feet under the bar. Move up in weight unless you fail an attempt OR have to press out. #WOD #EMOM #HighHang #CleanandJerk #CJ #RussianSwings #KB #Kettlebell #BoxJump

Friday, June 16th, 2017
7 Min EMOM
Cleans x 3 "Jack"
20 Min AMRAP
RX
10 Push Press (115/85)
10 KB Swing (53/36)
10 Box Jump
L1
Sub box step ups Notes: "Jack" is Hero WOD. Army Ssgt Jack Martin III died in 2009. We honor his service and sacrific by giving a great effort in today's WOD. Choose a weight you can move efficiently. If you want to try and Rx, keep your form and safety as priority 1. For A movement, cleans are done cycled, not in singles. Build to a heavy 3x. #WOD #PushPress

Tuesday, May 2nd, 2017
The Shoulder Press: The Push Press: A) Press Complex
3 Sets of 1 Strict Press + 5 Push Press B) For Time:
L3
800 M Run
50 Box Jump (24/20)
50 T2B
800 M Run
L2
Sub Knees to Elbows
L1
Sub Sit-Ups and 400 M Run Notes: A) Weight should be 85% of 1RM on Strict Press. B) Pay attention to your 800 M times. Murph is coming quickly.
**Must be out the door for last 800M Run on or before 17mins. Time cap is 20mins. #WOD #PressComplex #BoxJump #PushPress #StrictPress