WOD 6/30/2015

Strength: 1) 4 min Tabata of: Arch to Hollow Swing 2) 3x 3 Arch to hollow to 2 Pullups to 1 Chest 2 Bar Pullups 3) Every :60, 5 Strict Weighted Pullups for 30 reps WOD: For time of: 600m run 3 rounds of DT: 12 Deadlifts 155/105 9 Hang Clean 155/105 6 Push Jerks...

WOD 6/29/2016

Strength: 1a) 3@60%, 3@70%, 3@80%, 2×3@90%, 3@80% Back Squat b) 6×2 Box Jump 24/20″, immediately ¬†after each set of Back Squat 2) 3x 20 Front Rack barbell Walking Lunge WOD: AMRAP 3:00 x3, rest :90 6 ¬†4/2″ deficit Handstand Pushups 10 Cleans...

WOD 6/26/2015

Strength: 1) work up to a heavy single Clean & Jerk 2) 1@85%, 2×2@75% of 1 1/4 Front Squats WOD: Every :90 for 12 min (8 rounds): 5 Thrusters 95/65# 5 Chest 2 Bar Pullups Post WOD Mobility: 2x 1min per Overhead Smash 2x 1min per Super...

WOD 6/25/2015

Gymnastics: 1) 3 rounds: 1min Hollow rocks + 1 min V-ups, rest :60 2) 3x :30 Handstand hold (wall Facing) + 15 ft. wall slide 3) 1x ME Handstand Pushup, then 3x @55% of total reps, rest 2:00 WOD: 2 rounds for time of: 40 Situps 30 Squats 20 Pushups 10 Strict Pullups...