Tuesday, November 22nd, 2016
Skill/Strength: 50 3-Position Snatches with PVC 50 Jump and Lands WOD: 20 Minute AMRAP: Level 3: 5 Chest to Bar Pullups 7 Power Snatches...
Monday, November 21st, 2016
Skill/Strength: 5-3-1-1-1 Front Squats, heaviest possible *Rest as needed between sets WOD: 5 Rounds for Time: Level 3: 12 Box Jumps...
Friday, November 18th, 2016
WOD: AMRAP 15: Level 3: 200 M Run 15 Pushups 20 Kettlebell Swings (53/36) Level 2: 200 M Run 15 Pushups (Modified) 20 Kettlebell Swings...
Wednesday, November 16th, 2016
WOD: "Holleyman" Level 3: 30 Rounds for Time: 5 Wallballs (20/14) 3 Handstand Pushups 1 Power Clean (225/155) Level 2: 30 Rounds for...
Tuesday, November 15th, 2016
Skill/Strength: A. 3X10 Pendlay Rows B. 3X10 Hollow Rocks WOD: 15 Minute AMRAP: Level 3: 100' Bear Crawl 10 Pullups 15 Wallball Situps...
Monday, November 14th, 2016
Skill/Strength: 15 Minutes to build to a Heavy 3 Rep Max: Bench Press WOD: For Time Level 3: 800 M Run 1 K Row 300 Double Unders Level 2:...
Friday, November 11th, 2016
WOD: "3 Wise Men" After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a...
Wednesday, November 9th, 2016
Skill/Strength: 5 x 3 Deadlifts, heaviest possible *Rest as needed between sets WOD: 15 Minute AMRAP: Level 3: 10 Power Snatches (95/65)...
Tuesday, November 8th, 2016
Skill/Strength: 1 Minute AMRAP of Each of the Following: Box Jumps (30/24) Pistols/Single Leg Step Ups Lunges Air Squats *30 Seconds Rest...
Monday, November 7th, 2016
Skill/Strength: 15 Minutes to Build to a Heavy 2 Rep Max: Back Squat WOD: 5 Rounds for Time: Level 3: 12 Push Press (95/65) 50' Broad...