11-11-16

Happy Veteran’s Day! Take a moment today to thank and honor those who have served our country.

Skill Work Bar Complex 4 sets, pick your own starting point Example: Set 1 4 K2E 4 Pull-up 4 T2B 4 C2B Set 2 5 of each and so on… The goal is to hang onto the bar for the whole set. If you complete the set go up.

Wod 4 Rounds for time Starting on one end of the gym 40 Double Unders (3:1 singles) Plate farmer carry accross the gym (35/25) 20 Med ball squat cleans (20/14) Plate farmer carry back

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7.27.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric

7.26.21

A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le

7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever