4.12.17 Daily WOD

Accessory 3 Rounds: 100 m waiter/farmer carry #53/45 & #35/25( switch at the 50 m mark) Work Capacity AMRAP 10: 5 Burpee over Bar 10 Pushpress #95/65 15 Power Cleans

4.11.17 Daily WOD

Skill Pullups progressions Conditioning 1000 m row 100 DU’s (Sc.300 singles)  

4.10.17 Daily WOD

Midline 3 Rounds 1:00 Plank hold (1 min rest between each)   Conditioning AMRAP 15: 200 m run 20 AMSU 20 Push-ups 20 goblet squats#53/35  

4.7.17 Daily WOD

Work Capacity 4 RFT: 10 sq cleans#135/95 30 DU’S (sc. 90 singles) 400 m run

4.7.17 Daily WOD

Work Capacity 4 RFT: 10 Sq Cleans #135/95 30 DU’s (sc. 90 singles) 400 m run

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4.6.17 Daily WOD

Strength EMOM 10: 2 DL Work Capacity Amrap 14: 20 Split lunges 20 AMSU 20 Air Squats 20 TTB (SC. 20 knee raises)

4.5.17 Daily WOD

Conditioning 4 RFT: 20 KB’s #53/35 30 DU’S (SC. 90 singles)  

4.4.17 Daily WOD

Strength: 3 x 3 Strict press Max effort set of strict Pullups after each set (sc. 2 negatives) Work Capacity: 1000 m row 50 Push-ups 25 Pullups  

4.3.17 Daily WOD

Work Capacity: Test/retest “Kelly” 5 RFT: 400 m run 30 Box Jumps 24/20″ 30 WB’s #20/14

3.31.27 Daily WOD

Skill Rope climb x 7 Work Capacity 5 RFT: 200 m run 15 SDLHP #95/65 10 BJ’s 24/20” 5 Pushups