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Wednesday, September 3, 2014


Skill/Strength: Power Cleans

WOD: 3 RFT

500m Row

7 Power Cleans (165/115)


3 Legless Rope Climbs

Tuesday, September 2, 2014


“Carry Your Weight”

25 Min AMRAP

Partner “A” does DU’s while Partner “B” works, then switch each round.  ALL movements performed with a 45#/25# sandbag or plate!  Score is  Rds -  DU’s



5 Burpees to sandbag/plate

10 Front Weighted Squats

200m Run with Sandbag/Plate

Monday, September 1, 2014


Skill: Rope Climbs / Legless Rope Climbs



WOD: For Reps

4 Rounds of:

1:00 ME Burpees

1:00 ME KBS (1.5/1)

1:00 ME DU

1:00 Rest

Saturday, August 30, 2014


Skill: WOD movement practice



WOD: HERO “Joshie” (Kinda)

3 Rounds for time:

21 - KB Snatch Right (American) 1.25/75 PD

21 – L Pull-Ups

21 – KB Snatch Left (American) 1.25/75 PD

21 – L Pull-Ups

Friday, August 29, 2014


Strength: Snatch work 10-15min.



Double  WOD:

HERO “Randy”

75 – Power Snatch 75/55 lbs



WOD #2:
1000m Row for time