Friday 1/26/2018
EMOM 10 1 gymnastics goat movement Back Squat 2×20 @ 55-60% of 1 RM
Thursday 1/25/2018
Snatch 2×1@80% 4×1@85% 4×1@90%, 1-1
Wednesday 1/24/2018
AMRAP 15 10 Deadlifts 155, 105 10 Toes to Bar 7 Shoulder to Overhead 155, 105 2 Rope Climbs
Tuesday 1/23/2018
5 Rounds, each for time. 4:00 minute timer 10 Chest to Bar Pull Ups 20 Push Ups 30 Sit Ups 40 Double Unders *cap each... Read More
Monday 1/22/2018
Bonus Workouts for this week: Partner Wod: 5k row for time. One person rows at a time. Individual Wod: CF Games 18.0 21-15-9 DB GTO... Read More
Saturday 1/20/2018
8 Rounds For Time with a partner 20 Toes to Bar 20 Walking Lunges (together) 20 Med Ball Cleans (14, 20)
Friday 1/19/2018
6-8 Rounds Not For Time 6 Strict ring dips 8 Overhead squats, 3 second decent, 2 second pause at bottom 10 Ring row, brief pause... Read More
Thursday 1/18/2018
1) Hang Clean 3×2@75% 2×2@80% 2) AMRAP 8 12 Alternating DB GTO 50, 35 10 Burpees
Wednesday 1/17/2018
AMRAP 15 12 Knees to Elbow 3 Power Snatches 165, 115 15 Pull Ups 3 Power Snatches
Tuesday 1/6/2018
1) Split Jerk 3-2-2-1-1 2) Emom 10 -both in same minute 20 double unders 3 jerks at 65% of max jerk on day