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

Friday 12.29.17

WOD

AMRAP 20: 10 DB Power Snatch 10 Jumping Lunges 10 C2B Pull-ups 10 Thrusters 10 Box Jumps Rx – DB (50\35)​, C2B, BB (95\65),BJ\BS L1 – DB (40\20)​, PU\RR, BB (30% 1RM Thruster),BJ\BS L2 – Coaches Choice

Thursday 12.28.17

WOD

AMRAP 3: 75 DU Buy-In 15 Deadlifts (225/155) 15 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 10 Deadlifts (275/185) 10 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 5 Deadlifts (315/225) 5 Bar Facing Burpees Rx – BB (Rx),DU L1 – BB (45% 1RM Max DL),DU L2 – Coaches Choice