TUESDAY 8.13.2019 WOD

WARMUP2 Rounds 10 R/L KB Side Bends 5 Elevated Rotating Ring Row 3 Hang Muscle Snatches PART 1 (W/ A Partner)Every :90 Sec For 4 Sets 1 Snatch Lift Off + 1 Snatch DL + 1 Power SnatchEvery :90 Sec For 6 Sets 1 Power Snatch PART 2(W/ A Partner Break It Up However You...

MONDAY 8.12.2019 WOD

WARMUP2-3 Rounds 10 Bench Elevated Glute Bridges 5 Tempo Pull-Ups 10 HEAVY KB Shrugs PART 1 15-20 Min Clock25ft Yoke Walk 6-8 R/L Single Arm DB Row W/ :4 Sec Negative 10 Tuck Crunch + V-Up Or 20 Tuck CrunchPART 2 10 Min AMRAP30 DUs 6 Front Squats...

SUNDAY 8.11.2019 WOD

PART I: MOBILITY & ACCESSORY WORKPrepare for Overhead Squat in Part IIPART II: CONDITIONING“The Ringer*”Starting at 0:00 on the clock  “Ringer 1”30 – 20 – 10 Cals Assault BikeToes to Ring(10 Minute Cap)Rest 5 MinutesStarting at 15:00...

SATURDAY 8.10.2019 WOD

MOVING MOBILITY 2 Rounds (W/ Partner, P1 starts on Wod 1,  P2 Wod 2)WOD 1 8 Min AMRAP200m Row 150m Run 10 Cal ABRest 2 Min WOD 2 8 Min AMRAP5 R/L Single DB OHS 50/3510 Bench Press 155/9515 Alt DB Renegade Rows 20 Ab-Mat Sit...

SATURDAY 8.10.2019 STAMFORD STRONG

3 sets Db rows alt sides 12-15 each side Db oh press x 12-15 reps Db curls 12-15 reps4 sets Sb front squats x 5 rep with a pause 2 sets 100 ft HEAVY sled push 100 ft reverse sled drag Then….Directly after second set with a light sled 200 m sled sprint. All out...

FRIDAY 8.9.2019 WOD

WARMUPMoving Mobility PART 1 10 Min AMRAP100m Run8 Beat Swings 6 DB Arnold Press 4 R/L KB Front Rack Lunge:20 Sec R/L Side Plank PART 2 “FRAN”21-15-9Thruster...