PR day baby!!!! Get some! SS: Push Press for 1RM 1×6@50%, 1×5@60%, 1×4@70%, 1×3@80%, 1×3@90% 1×2@95%, 1×2@100%, 1-5×1@100+% *Same deal as yesterday. After your set of 2 at your old 1RM work up in singles to find a new PR. If you fail a weight twice you are done for the day. WOD: “12 Minute...Read More
SS: Back Squat: PR DAY BABY! 1×6@50%, 1×5@60%, 1×4@70%, 1×3@80%, 1×3@90% 1×2@95%, 1×2@100%, 1-5×1@100+%. *Follow the percentage scheme working up to a set of 2 @ your current PR. Then you have 1 to 5 attempts at singles for a new PR. 5 is probably too many, but I’m leaving a little room for you...Read More
SS: 15 Minutes to Establish a 1RM Power Clean WOD: “Elizabeth” 21-15-9 Power Cleans 135/95 Ring Dips Core: 50 Sit ups, 50 Russian twists with plate, 1 ME PlankRead More
You all knew this was coming. Work hard, and sweat as hard as you can for all of the men and women in the armed forces that put their lives on the line every day to protect our freedom. *Advanced athletes wear a weighted vest or pack for the WOD. *For this version of “Murph”, ...Read More
SS: 5×3 Bear Complex- Light- Medium Load *1 Power Clean+ 1 Front Squat+ 1 Push Press+ 1 Back Squat+ 1 BTN Push Press- perform each movement separately. all 3 Reps of Bear should be linked or Touch and Go WOD:”5 RFT” 1 Bear Complex 135/95 ADV:185/125 10 Box Jumps 24/20 ADV: 30(+)/24(+) *This WOD should...Read More
SS: 10 Minutes to Complete: 20 Pull ups 20 Ring Dips 20 HSPU 20 Pistols (Total) *Do as many reps as possible of each movement strict before switching to kipping. Complete in any order and broken up as you wish. WOD:”3 Rounds For Reps” 1 Minute Double Unders 1 Minute Wallballs 20/14 1 Minute Pull...Read More
