SUNDAY 12.8.2019 WOD

PART I:  BASICS2 Rounds, Alternating Between 2 Minute AMRAPs with 1 Minute Rest in Between:A1:  Dead Hang (As Long As Possible)A2:  Wall Walk (As Few Reps As Possible)A3:  Alternating Heavy Turkish Get-up (As Heavy As Possible)PART II:...

SATURDAY 12.7.2019 STAMFORD STRONG

Strong 5 sets Max SB OH Press Max DB Curls 10 SB Front Squats Rest 45 Sec Between Sets Conventional Deadlift 4 Sets 10 Reps @ 50%1 Sets 15-20 Reps 2 Sets Max Rope Pull 3 SB Tosses 60 Sec SB Clean And Press Rest 2 Min 60 Sec SB Clean And Press Rest 3 Min 60 Sec SB...

SATURDAY 12.7.2019 WOD

Part 1Front Squat10-8-6-4-2Go Heavier Than Last Week!PART 2W/ A Partner 3 Rounds For Time800 M Run (Together)60 Power Cleans 95/6540 Front Squats 95/6520 Bar Facing...

FRIDAY 12.6.2019 WOD

Dynamic Warmup “MARCONI”For Time (with a Partner)2,382 meter RowThen, 20 Rounds of:11 Toes-to-Bars20 Air Squats16 Kettlebell Swings (1.5/1 pood)One partner works while the other rests. Break up the work between partners as needed. This Hero WOD is named after...

THURSDAY 12.5.2019 WOD

STRONG 5 Sets 5 Weighted Ab Wheel Rollouts 4 Sets Build To A Heavy 50 Ft Yoke Carry2-3 Sets Max DB OH Presses Rope Pull Max Pushups 2 Sets Max SB Squats 100 FT Sled Drag 100 FT Sled Push  STAMINA 5k Row *Every 3:00 Complete 15 Wall Balls 20/14Mobility:2:00/Side Couch...

WEDNESDAY 12.4.2019 WOD

Warmup 6 sets Pec Stick Or Med Ball Press :20 sec on 10 sec hold 4:00 Min clock Every :30 Sec 5 R/L DB Rows PART 1Bench Press 3-3-3-3-3-3-AMRAP75-80%PART 2 12 Min AMRAP12 Cal Bike12 Chest to Bar12 Burpees to Pull-up...