Sunday 1.7.18

WOD

Teams of 2-3 must complete the following: 3 rounds for time: 1K row 30 DL @ 185/125 **Teammates will alternate the row every 30 seconds and switch back and forth every 5 reps on the DL. Teammates must tag to switch roles. ***Teammates can scale DL weight up to 205/135 or 225/155 if they each

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Saturday 1.6.18

WOD

Teams of 2: 25 DB C&J @ (50/35) 50 burpees over the bar 75 K2E 100 cal row 75 K2E 50 Mountain Climbers 25 DB C&J **teams can rotate as they want through this ladder. Rx – DB (50/35) L1 – DB (40/20) L2 – Coaches Choice

Friday 1.5.18

WOD

10 Ring MU 150 DU 20 Squat Snatch 150 DU 10 Ring MU Rx – (135/95) L1 – (30% 1RM)\MU Progression (10 Toes Nail, 10 Pull-Ups\Ring Rows,10 Dip Negatives) L2 – Coaches Choice

Wednesday 1.3.18

WOD

30-20-10: DB Power Snatch Wallballs Immediately Follow by NFT: 1:00 Wallball Forearm Hold Max Reps Bent Rows – Supinated Grip Rx – DB (50/35)​, WB (20/14)​, BB (30% 1RM Clean) ​ L1 – DB (40/20)​, WB (20/14)​, BB (30% 1RM Clean) ​​ L2 – Coaches Choice

Tuesday 1.2.18

WOD

4 Rounds: 15 Box Jumps 15 Kettlebell Swings 15 Wallballs 15 Burpees Rx – BJ (24/20″)​, KBS (53/35)​, WB (20/14)​​ L1 – BJ\BS (24/20″)​, KBS (40/20)​, WB (14/10)​​ L2 – Coaches Choice

Sunday 12.31.17

WOD

Teams of 3 must complete the following: For 5 rounds each 250m Row 12 DB Front Squats 8 Burpee Plate Jump Rx – (50/35)​ L1 – (40/20) L2 – Coaches Choice Tunnel fashion.. you cannot start next round still last partner finishes the triplet So, P1 starts, once he/she finishes the row, P2 starts the row,

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Saturday 12.30.17

WOD

Teams of 3: (1 Athlete per station) EMOM 18: 25 Russian Kettlebell Swings 20 Mountain Climbers Max Calorie Row* *Score = total calories as a team Post scores to comments. Rx – (70/53) L1 – (53\35) L2 – Coaches Choice