1.17.15

MAIN WOD In teams of two, with only one person working at a time, For time: 100 Kettlebell Swings 32/24 kg 400 Meter Partner Run* 100 BB Thrusters 45/35# 400 Meter Partner Run 80 Burpees 400 Meter Partner Run 100…

1.16.15

MAIN WOD A. STRENGTH: Weighted Pull Ups Five sets of: 2 Weighted Pull-Ups Rest 30 seconds Build to a heavy 2-rep, or work across the 5 sets with a challenging but not too difficult weight immediately followed by… Five sets…

1.15.15

MAIN WOD A. Strength: Front Squat E2MOM, for 12 minutes (6 sets of): 2-3 Front Squats Build over the course of the sets to a heavy 2- or 3-RM. Max out allowed as long as within the work sets. B….

1.14.15

MAIN WOD A. Focus/Skills Session E2MOM, for 12 minutes: Minutes 0-2 & 6-8 : 2 Rope Climbs / or progressions Minutes 2-4 & 8-10: 30-45 seconds L-Sit Hold (unbroken/accumulated time) – use parallettes, boxes or rings Minutes 4-6 & 10-12:…

1.13.15

MAIN WOD A. Strength: Strict Press Every minute, on the minute, for 8 minutes: 1 Strict Shoulder Press Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, Then rest two minutes before starting… Every 2 minutes,…

1.12.15

MAIN WOD A. Strength: Back Squat Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55%, based off 1RM *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75%…

1.10.15

MAIN WOD – HERO BENCHMARK ALERT “Luke” For time: 400m Run 15 Clean and jerks, 155/105 400m Run 30 toes-to-bars 400m Run 45 Wall-balls, 9/7 400m Run 45 Kettlebell swings, 24/16 kg 400m Run 30 ring dips 400m Run 15…

1.9.15

MAIN WOD A. Strength: Deadlift In 12-15 minutes, work up to a heavy 3RM.* Not a max out session. B. Metcon 12 min AMRAP: 15 Snatches, 75/55 15 Box Jumps 15 Snatches, 95/65 15 Box Jumps 15 Snatches, 115/80 15…

1.8.15

MAIN WOD A. Skill/BBG: Jerk Work up to a heavy single. B. Metcon “Unbroken Target” For time: 24-21-18-15-12-9-6-3 Wall Balls Male: to 12 feet, 9 kg Female: to 10 feet, 6 kg Sets must be unbroken — the moment you…

1.7.15

MAIN WOD A. Strength: Floor Press In 15 minutes, build to a 1RM. B. Metcon EMOM, for 15 minutes Minute 1 – 10 Floor Press (at 50% of achieved 1RM for the day) Minute 2 – 20 Sit Ups Minute…