Tuesday, 04-19-2016
Group Warm-up WOD. “The Seven” 7 RFT of… 7 Handstand Push-ups 7 Thruster (135/95) 7 Knees to Elbows 7 Deadlifts (245/155) 7 Burpees 7 KB Swings (70/53) 7 Pull-ups
Saturday, 04-16-2016
Teams of Two 100 Push Up Buy in (per person) 5 Rounds (split reps) 4 Rope Climbs 10 Back Squats (185/115) from ground 20 Power Cleans (185/115) from ground 30 Wall Balls (20/14) Then….1000m Run 20 Deadlifts (275/165)
Friday, 04-15-2016
Strength TORC Back Squat Lite Conditioning 6-9-15-21 reps for time of: Row for calories Power Snatches, 115/80
Wednesday, 04-13-206
Strength Strict Press 5-5-3-3-2-1 Conditioning 7 Rounds for time: 21 Kettlebell Swings 53/35 12 Kettlebell Lunges 53/35 30 double-unders (2:1 singles or 50 attempts) Mobility Group Foam Roll
Tuesday, 04-12-2016
Group Warm-Up Wall Ball Suicide Runs. Conditioning 10 AMRAP 7 push-ups, 7 Pull- ups, 7 Wall Balls 20/14 Rest 3 Minutes For Time 3 Rounds: 15 Push Press 95/65 20 Box Jumps (24/20) 25 Air Squats 400 Meter Run Core Cash Out Tabata Hollow Rocks & Walking Planks (4 rounds each)
Monday, 04-11-2016
Strength TORC Squat Cycle Group Warm Up, Power Clean Conditioning 15 minute AMRAP, Power Clean and 100M Run Perform 1 power clean and 100M Run, then 2-3-4-5, Power Cleans, etc… followed by 100M run.
Saturday, 04-09-2016
Devastation for Two Teams of 2: 1000M Row 10 Rope Climbs 1000M Run 10 Rope Climbs 40 Tire Flips 400M Run 140 Hammer Strikes 400M Run 50 Thrusters 135/95 200M Run 20 Handstand Push-Ups 1000M Row
Friday, 04-08-2016
Strength TORC Squats WOD. For Time… 30 Box Jumps (24/20) 30 KBS (53/35) 30 Deadlifts (225/135) 30 T2B 30 Wall Balls (20/14)
Thursday, 04-07-2016
WOD. “Not a 10 minute WOD.” 4 RFT… 100 Double Unders 50 Push Press (75/55) 30 Russian Twists (45/25) 800m Run
Wednesday, 04-06-2016
Group Barbell Warm Up Strength. EMOTM 16 minutes -Snatch Deadlift -Snatch -Hang Snatch -OH Squat Increase weight as desired WOD. 21-15-9 Power Cleans Burpee over Bar L1: 115/75 L2: 155/115 L3: 185/135
