SATURDAY 6.1.2019 WOD

DYNAMIC WARM-UP PART 1 “IOFUR RAKNISON” 10 Rounds(W/ A Partner, P1 Does A Round Then P2) 150m Run Max BW BenchMax Strict Pull-Ups150m...

SATURDAY 6.1.2019 STAMFORD STRONG

Activation/awareness 4 sets :20 on :10 offSandbag or kB dimmel deadlifts 2 sets 50 kB swings Max sandbag floor press Conventional deadlift5 sets 5 reps 20 min clock Farmer carry x 50 ft + 5 deadlifts Heavy rope pull Heavy sandbag squat x...

FRIDAY 5.31.2019 WOD

MOVING MOBILITY3 Rounds10 Alt Band March10 Dual DB Bench Press 3 Rounds5 R/L Wide Stand Goblet Squat W/ :4 Sec Neg5 R/L Single Arm DB Row  PART 1 “MRS.TRUNCHBULL” FOR TIME 100 Cal Row80 Wall Balls60 TTB40 Box Jump Overs100 Ft Overhead KB Walking Lunge...

THURSDAY 5.30.2019 WOD

5 sets Max unbroken pushups Max unbroken dB curls IT*First 3 sets stop 2-3 reps before failure on the pushups and last 2 sets complete failure.5 sets Bench press 10-15 reps ONLY TOP HALF RANGE OF MOTIONThen….5 sets Bench press 10-15 reps ONLY BOTTOM HALF RANGE...

WEDNESDAY 5.29.2019 WOD

Nice work Archie on doing MURPH! WARM-UP6 Min AMRAPRun #23 Broad Jumps10 Band Pull-Aparts10 Hanging Leg RaisePART 14 RDS3-5 Ring MU Transitions6 R/L Bulgarian Squats (From Rack)DEADLIFT WARM-UPPART 2“THE PUĆA”21-15-9Deadlift 315/225Burpee To...