WODs

10 Rounds For Time Of:   10 Bent-Over Rows (RX:115/85 A:135/95) 10 Kipping Pull-Ups (A: Chest-To-Bar)   Extra: Shoot-Throughs    

Education:   Turkish Get-Ups   WOD:   Complete 30 Turkish Get-Ups (45DB/25DB) *Not For Time   Paleo: D/U’s and Kipping Work    

For Time:   1500m Row (S:1000m) 2 Rounds Of: 75 KB Swings (S:35/24 RX:52/35 A:70/52) 100 Air Squats 10 HSPU (Sub: 100 Sec. HS Hold)   Competitors: L-Sit Holds        

11-1pm – HLCLV   MAKE-UP WOD:   “Nastier Nancy”   Rounds For Time Of: 400m Rucksack Run (45/25) 15 O/H Squats   S: 3 Rounds (75/55) RX: 4 Rounds (95/65) A: 5 Rounds (115/85)    

0930 Warrior Program:   AMRAP In 30 Mins Of:   30 Ring Push-Ups 15 Back Squats (115/85) 30 4-Count Flutter Kicks 15 Strict Shoulder Press (115/85) 30 DB Step-Ups (45/35) (24”) 15 Hang-Cleans (115/85) 1 Rope Climb   11-2pm PALEO… Read more »

Snatch Pulls (DL’s) For Strength:   Technique And Proper Position Training –Then– 3,3,3,3,3,3,3,3,3,3.   Extra: 50 Ab Wheel Roll-Outs    

Two WOD Options:   EMOTM For 20 Mins Complete: 10 Box Jumps (24/20)   Or…   Starting With 10 Reps, Add A Rep Each Round Until Failure Of: Box Jumps (24/20)    Extra: 75 Push-Ups    

“Nastier Nancy”   Rounds For Time Of: 400m Rucksack Run (45/25) 15 O/H Squats   S: 3 Rounds (75/55) RX: 4 Rounds (95/65) A: 5 Rounds (115/75)    

*Reminder – New AM schedule, Monday Through Friday, Is 5am, 6am And 8am   AMRAP In 15 Mins Of:   80 Hammer Swings 40 D/U’s (Or 150 Singles)   Extra: 50 Pendulums    

*LIMITED SCHEDULE For The Federal Holiday. We will have classes at 5pm, 6pm, and 7pm. Foundations will still be at 8pm.   8 Rounds For Time Of: (Same BB For Each)   8 Deadlifts (S:115/75 RX:135/95 A:155/105) 6  Power Cleans… Read more »