Tuesday, 05-03-2016
Group Warmup WOD: 3 RFT… – 50 Wall Balls (20/14) – 40 Cal. Row – 30 Push-ups – 20 Box Jumps (24/20) – 10 KB Swings (70/53)
Saturday, 04-30-2016
Teams of Two AMRAP 10 1 Power Clean + 2 Hang Power Cleans + 2 S2O 135/95 100 M run Rest 5 Minutes AMRAP 10 7 Thrusters 115/80 21 Double Unders Rest 5 Minutes For Time: 21-15-9 Overhead Squat 95/65 Slam Ball Shoulder Toss T2B
Friday, 04-29-2016
TORC Squat Cycle Lite Back 21-15-9. For time Power Snatch 95/65 Pull-ups
Thursday, 04-28-2016
Group Warm-up “Viking”. For time* 2K Row 400M Carry (Hammer & Kettlebell) At Mailbox 50 Russian Swings At Parking Lot 100 Hammer Strikes 2K Row *30 Minute Cap Core Cash out Tabata 2 Rounds: Hollow Rocks, Plank, V-ups
Wednesday, 04-27-2016
Strength HASP 1 Clean Deadlift 1 Hang Clean 1 Jerk Conditioning 7 Rounds for time* 10 Deadlifts 135/95 5 Handstand Push ups 1 Rope Climbs *20 Minute Cap
Tuesday, 04-26-2016
Group Warm-Up. 3 Rounds Duck Walk Tag “Filthy 50″. For time* 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Supermans 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders *40 Minute Cap
Friday, 04-22-2016
Strength TORC Cycle Front Squat Lite Conditioning Masters Regional Qualifier – Event 4 For time: 55 burpees 34 overhead squats 21 muscle-ups L1 – 95/65 L2 – 75/55, Ring Dips L3 – 65/45, Ring or Box Dips 20 Minute Cap
Thursday, 04-21-2016
Endurance 12 x 100m Sprints, Rest ~:30 between WOD. 4 RFT… – 20 Tire Flips – 20 Sledgehammer Strikes – Bear Crawl (Inside, suicide run style) Mobility – Barbell Smash: Quads, calves. – Stretch
Wednesday, 04-20-2016
Barbell Warmup Strength. Clean (Power or Squat) 12 Minutes to find 1 rep heavy. WOD. 10-1… – Power Clean – Wall Ball (20/14) L1: 115/75 L2: 135/95 L3: 155/115 Cash Out – 100 Sit-ups
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
