SATURDAY 9.1.2018 WOD

“BOTTLE ROCKET” FITNESS (W/ A Partner Break It Up However You See Fit) 3 Rounds 50 Cal Row 40 Alt Renegade Rows 35/20 30 Bench Dips 20 Back Squats 135/95 (From Rack) 10 DB Push Press SPORT (W/ A Partner Break It Up However You See Fit) 3 Rounds 40 HSPU 30 Back Squat...

SATURDAY 9.1.2018 STAMFORD STRONG

Oblique/pec/hamstring activation 8 min clock 100 m Backwards run 10 sandbag oh press 10 squats 2 sets :30 sec single leg deadlift with 2 db’s R :30 sec single leg deadlift with 2 db’s L 2-3 sets Push-ups TYQ Ring rows TYQ 2-3 sets Sandbag front squats TYQ 100 ft sled...

FRIDAY 8.31.2018 WOD

“LUMBERJACK 20” FITNESS 5 RDS 1 Lap 10 Air Squats 8 Deadlifts 135/95 6 Pull-Ups 1 Lap 10 Box Jumps Or Step-Ups 8 Med Ball Squat Clean 20/14 6 Burpees To Bar SPORT For Time 20 Deadlifts 275/185 400 M Run 20 Kettlebell Swings 53/35 400 M Run 20 Overhead Squats 115/75...

THURSDAY 8.30.2018 WOD

PART 1 8 RNFT 3 Speed Sumo Deadlifts (Standing On 25lbs Plates) PART 2 3 RNFT 6 Banded Bench Press 8-12 L-Sit Chin-Ups 20 Tuck Rocks or Parallette Shoots 3 RNFT 6-8 Ring MU Transitions 12 Wide Grip Banded Lat Pull Downs 20 Rev Hyper On GHD Or Machine Or 5 Rounds 500 M...

THURSDAY 8.30.2018 STAMFORD STRONG

5 sets Push-ups TYQ Heavy sandbag carry 150ft 5 sets Max reps pull-ups Max reps Db bicep curls 2 sets Heavy harness bear crawl 5 sets 3-6 bench press Then drop weight…. 3 sets 5 reps with pause right above chest 4 sets Heavy Yates rows 5...