1.  21-15-9 Dead Lift, 275/185 Box Jumps, 30/24″ ** 2.  Accessory Work 3 Rounds NOT for time: 40 Situps 30 Back Extensions (supermans) 20 Supine Bridge (single leg, 10 each side) 10 Banded leg curls (lay on ground, band around rack and both feet) &nbs... Continue Reading

1.  “Shlitz” 4 RFT: 400m Run 4 Muscle ups(sub. 2 pull-ups & 2 dips/muscle up) 40 Double unders ** 2.  Squat 7×5 Front Squats, across ** 3.  Press 3×20 Close-Grip Push Ups; hands shoulder width apart work on keeping elbows back, not out

WOD  30 power snatch 95/65 200 m run 20 power snatch 115/85 400 m run 10 power snatch 135/95 800 m run STRENGTH EMOTM x 10 minutes 2 strict press

In teams of 3: 400 meter run 50 wall ball 20 power cleans (85/115) 20 push press *how it works- teammate 1 starts with the run, teammate 2 starts on Wall Balls, teammate 3 starts on the barbell. When teammate 1 returns from the Run everyone switches and t... Continue Reading

Sorry for the ‘Tease’ of today’s WOD yesterday…at least your prepared now! Enjoy!! 1.  5 RFT 7 Muscle ups or Ring Dips 11 Thrusters, 155/105 2. 3 Rds 50 Double Unders 200m Run 2 minute rest between rounds 3. C2B Progression 7 sets... Continue Reading