WOD: 080419 12 CGBP @ 30X1 rest :30 12-20 UB Toes to Rings rest :30 200m Run @ 80% rest :30 10 Goblet Squat w/ [...]

080319 12 min flow: 40 sec Bar Hang 30-40 sec FLR on Rings 150ft Sandbag Bear hug Walk (if using 50-35lb sandbag then perform cradle [...]

WOD:  080219 Squat Clean. Split Jerk  (1 rep every :90 x 8 sets ) start w/ blank bar and build to challenging yet repeatable single [...]

WOD: 080119 12 min Flow 8 windmills/side (modify may do from half kneeling) Handstand walk progression, :20 or 20ft-50ft 100m farmers carry progression (hold against [...]

WOD: 073119 Front Squat (work to tough double within 7-8 sets) rest :90-2 min (beat last week) Metcon (Time) For time: Wall Balls, 60-50-40 @ [...]

073019 Metcon (6 Rounds for reps) @ 85-90% effort :30 Row for cals :30 Double Unders :30 Burpees 1m30 rest rest 5 min Above knee [...]

WOD: 072919 Deadlift (work to tough T&G triple within 7-8 sets ) rest :90-2min b/t sets Metcon (5 Rounds for weight) EMOM 1st min: 10/7 [...]

WOD: 072819 A1: Close Grip Bench Press (10 reps x 5 sets rest :40) A2: Metcon (No Measure) Barbell rollouts, 8-12 reps x 5 sets [...]

WOD: 072719 Metcon (No Measure) 10 min Flow (extended portion of warm up) 10 Curtsy Squat/leg (consecutive legs) 100ft Heavy suit case carry/arm 12-15 Supinated [...]

WOD: 072619 Below Knee Hang Squat Clean . Squat Clean . Split jerk (1 complex every 2 minutes x 8 sets ) 1.1.1 ( you [...]