Strength/Skill ON A 10:00 RUNNING CLOCK… Establish a Moderate-Heavy 1-rep Thruster WOD “JACKIE” FOR TIME 1000M Row 50 Thrusters (45/35)|(35/15) 30 Pull-ups OPTIONAL FINISHER NOT FOR TIME 40 Strict Hanging Knee Raise PUREFIT Skill/Strength:  Slowly build weight on DB/KB thruster “JACKIE-ISH” 1000 M Row 40 Thrusters 25 Pullups FINISHER:  30 Knee Raises MWOD Lateral distraction […]

WOD 7 ROUNDS FOR TIME 10 Deadlift (225/155)|(185/125) 20 Sit-ups* :30 Double KB Front Rack Hold (70/55)|(55/35) *GHD or Weighted Sit-up Optional PUREFIT 7 ROUNDS FOR TIME 10 KB Deadlift 20 SitUps :30 Double KB Front Rack Hold  MWOD Posterior chain floss – place a medium band around the rack, about hip high. Put one […]

Mobility/Open Gym 5:30 a.m. Gymnastics/Open Gym 5:30 p.m.

STRENGTH EVERY 2:00 FOR 7 SETS BARBELL PUSH JERK Sets 1-3…5 Reps Sets 4-6…4 Reps Set 7…3 Reps *Start light and build to a moderate-heavy final set WOD 12 Min AMRAP 30 Double Unders 10 Strict Press 95/65, 75/55 10/8 Cal MWOD Overhead Primer – best done before but can also be done after push […]

WOD FOR TIME 12-9-6 Hang Squat Clean (135/95)|(95/65) Box Jump (20/20) 9-7-5 Hang Squat Clean (155/105)|(115/75) Box Jump (24/20) 7-5-3 Hang Squat Clean (185/125)|(135/95) Box Jump (30/24) COOL DOWN 5:00 Slow Pace on your choice bike/ski/rower PUREFIT 15-12-9-6-3 Med Ball Squat Cleans Step Ups COOL DOWN 5:00 Slow Pace on your choice bike/ski/rower MWOD Banded […]