Wednesday 6.10.2015

wodSTRENGTH5RM Close Grip Bench

CONDITIONING 10 Rounds (Partners alternate rounds): 90 seconds 250m/200m Row ME Pull-Ups *Score is Pull-Ups

Finisher 3 x 15 Barbell Seated Clean and Press 45/35 3 x ME Ring Push Up

COMPETITION 3 Rounds: 10 HSPUs 5 Muscle Ups

4 x 25 Band Pull Aparts

Tuesday 6.9.2015

wodSTRENGTH15 min to find Power Clean + Jerk + Power Clean + Jerk 

CONDITIONING 20 min EMOM: Even- 3 Power Clean 155/105 Odd- 15 Squats

Finisher 5 min Rotating Plank

COMPETITION Tabata Row *4 min rest* Tabata Row  

Saturday 12.7.2014

wod CONDITIONING 5 rounds on the 5 min: 200m Row 5 Jumping Squats 45/35 5 Push Press 45/35 5 Jumping Squats 5 Push Press -All out sprint for each movement!


Friday 11.14.2014

wodSTRENGTHA. 15 min to find 3 RM Floor Press Mid-Grip B. 60% AMAP x 2

CONDITIONING For Time: “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull-Ups

Finisher 100 Face Pulls

COMPETITION 5 Rounds: 5 CTB Pull Ups + 5 T2B (do not come off the bar) 6 Rope Climbs

Saturday 10.25.2014

wodCONDITIONING Team of 2 20 min AMRAP: 30 Slam Balls 30 Calorie Row


Saturday 10.4.2014

wod CONDITIONING 3 Partner Per Team

25 min AMRAP: 200m Sled Drag (light) Calorie Row Wall Ball

1 partner pulls sled 200m while other partners accumulate calorie on the row and wall ball reps. Rowing and wall ball partners can switch at any time. Sled partner must finish 200m before switching. 

Thursday 9.25.2014

wodSTRENGTH/SKILL500m Row for time 

CONDITIONING “Karen” For Time: 150 Wall Balls 


Monday 7.21.2014

wodSTRENGTH/SKILL10 min to Establish 2RM Strict Press, & then, AMAP Push Press 

CONDITIONING Partner Workout

2000m Row AMAP 5 1 Arm KB Push Press R 25’ Front Rack KB Carry 5 1 Arm KB Push Press L  

-1 Partner rows while other partner performs push press and carry -Partners alternate every 200m -Score is total KB Push Press and 2k Row time.

POST WOD 100 Band Pull Downs 

COMPETITION 3x10 Barbell Row (HEAVY) Legless Rope Climb Work