TUESDAY 1.22.2019 WOD

WARM-UP 8 Min AMRAP :20 Slow AB :20 Sec Fast 4 R/L Single Leg Box Jumps 6 Dual KB Hang Power Clean PART 1 6 Min EMOM 1 Clean Lift Off + 1 Clean Deadlift + 1 Segmented Squat Clean Rest Every :90 Sec for 6 Sets 1 Clean Pull + 2 Squat Cleans PART 2 “MR.HANKY” 21-15-9 C2B...

MONDAY 1.21.2019 WOD

Warm-Up 3 RNFT 6 R/L Landmine Barbell Rows 20 Banded Glute Bridges Strict TTB Practice PART 1 5 Rds 3 Back Squats @ 75-80% 3 Weighted Pull-Ups Or 70-80% Of Max Set PART 2 “DREAM” 16:67 Min AMRAP 8 Power Cleans 115/75 28 Wall Balls 19 TTB 630 M Row There are 1,667...

SUNDAY 1.20.2019 WOD

Congrats to everyone who participated in the Big 3 Lift Off Competition! PART 1 Sled Work / Structure PART 2 4 Rounds For Time 30 Ren Rows 40 Push-Ups 50 Air squats 60 Sit-Ups 8 Suicides (Down And Back = 1) or OLYMPIC WOD Jerk Warm-Up PART 1 Every 2 Min For 6 Min 2...

SATURDAY 1.19.2019 WOD

Coach Warm-Up PART 1 10 Min EMOM 2 Front Squats @ 70-75% “DAYTONA 500” (W/ A Partner Break It Up However You See Fit) 300 DUs 2,000 M Row 100 Thrusters 95/65 Modify Single – Single – Double X 150...

SATURDAY 1.19.2019 STAMFORD STRONG

2 sets Reverse sled drag 50 ft Max reps push-ups on dumbbells 4 sets 30 sec on 30 sec rest Alternating legs uneven sandbag squats with foot on 4 inches 3 sets Barbell front squats 8-12 reps 3 sets Sandbag dimmel deadlifts 30 sec 5 max distance broad jumps 3 sets...