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  • Friday 7/21
  • FITNESS

    A. EMOM x 10 Min : odd: 4-6 Strict Dips @30X1 or KIP HSPU 1.1.1.1 to Deficit even: Strict PronatedWeightedPullUp Cluster 1.1 (10 sec between singles) Or 1Rope Climb + 3 Rounds for time: 5Burpee Pull-ups

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  • Wednesday 7/19
  • PERFORMANCE
    A. Overhead Squat @ 30X1 : Build to a Solid 1 in 10 min B. Snatch Balance – Build to a Solid 1 in 10 min C. EMOM x 10 Min : 1Squat Snatch -start super light and ^^^ each min to a solid single + D. For Time: 1000 Meter

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  • Tuesday 7/18
  • 20 Mins @ 75% effort: 300 Meter Run 6 ALT TGU tough 12 Russian Swings 24 Step Ups + Fitness:
    For Time: 50/35 Cal Row then... 5 Rounds of.. 10

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  • Monday 7/17/17
  • PERFORMANCE:
    A1. Push Press Cluster 1.1.1 x 5( make last three sets challenging); rest 60 sec A2. Legless Rope Climb x 5 ( build on last week, even if its one pull) rest 60 sec + EMOM x 12 Min : Min 1: 1 Round of Strict Cindy Min 2: 15/12

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  • Saturday 7/15/17
  • Fitness:
    “Partner McGhee” Complete AMRAP in 30 mins: 5 Deadlifts @ 275/185# or 225/135# or 185/105# 13 Push-ups 9 Box Jumps @ 24/20# + Midline: EMOM x 10 Min odd: 10 Toes Through Rings even: 10 GHD Back Ext

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  • Friday 7/14/17
  • Fitness:
    A.Strict Press @ 11X1; 2-3 x 3; rest 90 sec -2 min B. Push Press @ 11X1; 3-4 x 3; rest 90 sec - 2 Min C. Push Jerk @ 11X1 ; 4-5 x 3; rest 90 sec - 2 Min D. EMOM x 10 Min : odd:5 Kip PullUps + For Time: Run 600 Meters

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  • Thursday 7/13/17
  • Fitness:
    A. Front Squat @ 40X1; Build to Tough Single in 12 Min + EMOM x 10 Min : odd: Clean and Jerk 1.1.1 even : 8 Burps over bar EMOM x 10 Min : odd: 1-2 Rope Climbs even : 30 DU + 10 Min AMRAP@ 85-90%: Run 200 Meters

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  • Humpday WOD
  • Performance:
    A.Tech/Mod EMOM x 9 Min : (15 DU Buy In) 1 Power Snatch + 2 OHS : Start Light Increase every 3 min + On a 20 min running clock. EMOM x 10 Min : odd- 10 -12 Ring Push Ups @ 10X0 even - 10 Tall Cleans @ 85/53# ( Pull

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