TUESDAY 10.1.2019 WOD

2 Rounds 10 Alt Psoas March 10 Ring Rows w/ :4 Neg 10 Alt Cossack Squats PART 13 Sets 1 Tall Clean + Front Squat + Push Press12-15min Build To Heavy 1 Power Clean + Squat Clean + Jerk PART 2(W/ A Partner, Alternate Movements) 10 Rounds 15/12 Cal Row 12 Box Jump...

MONDAY 9.30.2019 WOD

6 Min AMRAP100m Row8 Push-Ups6 Alt Rev Lunges 4 Alt DB Renegade Rows 20ft Farmer Carry PART 1Back Squats / Handstand Walk 10-8-6-4-2-AMRAP @ Body Weight -Partner Walk-Side Wall Walks PART 260 Pull-Ups20 DB Devil Press...

SUNDAY 9.29.2019 WOD

PART I:  3 Rounds NFT:A1.  Max Strict Pull-ups @ 32X2 (Don’t be a hero use a band as needed to maintain form/tempo)A2.  Plate Pinch to #1 and back 35/25 (In as few sets as possible)A3.  20 Hip Extensions on GHD (Add a Plate if possible)A4.  Sandbag Carry/Bear Hug to...

SATURDAY 9.28.2019 WOD

2 Rounds8 Min AMRAP150m Run12 Air Squats9 Toes To Bar6 DB Power Cleans3/1 Rope ClimbsRest 3 Min8 Min AMRAP150m Run12 Alt Jumping Lunges9 Hollow Rocks6 Push Press 115/7530Ft Trap Bar Farmer Carry 225/155-Modify-Lighter-30ft Rope...

SATURDAY 9.28.2019 STAMFORD STRONG

4 setsSb oh press x 10Sb push press maxDb curls maxChin-ups maxRest :60 sec between sets200 m farmer carry15-12-9Bench press (body weight)Power clean (body weight)Deadlift (body weight)5 setsBarbell rows x 5 repsAb wheel rollouts x 5 repsRest :30 sec between...