Saturday 7.18.2015


Team of 2:
20 Tandem T2B
200m Run
40 Tandem Alternating DB Snatch 
400m Run 
60 Tandem KB Swing
600m Run

Both team members complete the work at the same time. Reps only count if they are completed in a tandem fashion.

Saturday 6.20.2015

wod CONDITIONING Teams of 2 4 Rounds: 400m Run 100 Squats 50 Push Ups

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

Friday 2.27.2015

wodSTRENGTHA. 9 x 3 Bench Press @ 70% (Close, Middle, Wide) B. 3 x ME Ring Dips

CONDITIONING Team Workout 16 min AMRAP: Row 150m/100m 10 Shoulder to Overhead 95/65 Partners alternate full rounds of work

Finisher 100 Band Pull Aparts

Saturday 7.19.2014

wod CONDITIONING With a running clock: 0-8 min 1 mile run (alternate partners each 400m) Plate ground to overhead 45/25 with rest of 8 min 8-18 min 1 mile run (alternate partners each 400m) Overhead lunge with plate 45/25 with remaining time