Announcement!! We will be doing a swim WOD Friday! 7 min Amrap 20 DB Floor Press 50/35 15 DB Cleans 10 Burpees *rest 2 minutes 7 min Amrap 20 Wall Balls 15 Slam Balls 10 Jumping Lunges *rest 2 minutes 7 Min Amrap 20 T2B 15 American KBS 53/35 10 Goblet Squats *rest 2...

WOD 8/21/19

skill: Ring Muscle-ups Spend 10-15 min on RMU progressions WOD: 3 RFT 10 V-ups 10 Deadlifts (225/155) 3 RMU (or appropriate scale) Post: 3 RFT 15 KB SDLHP 15 Cal Bike

WOD 8/20/19

Strength: Snatch Complex E2MOM x 7 2 Power Snatch + 1 OH Squat + 30 Double Unders WOD: 4 RFT 400 M Run 10 Russian KB Swings 3 Wall Walks (add 4 wall taps for RX+) Post: A) 50 GHD Situps  

WOD 8/19/19

Strength: Squats 4 Rounds, Resting as needed between 4 Front Squats (70%) + 6 Back Squats + 10 V-ups WOD: 15 Min AMRAP 5 HSPU 10 Jumping Lunges (5 each leg) 5 C2B Pull-ups 10 Box Jumps Post: 4 x 250 m row, 1:1 work:rest...