NEWS, BLOG & WORKOUTS

21-15-9 reps for time of: Toes-to-bars 115-lb. snatches   Cool Down: 50’ Spider Man Lunges50’ Straight Leg Kicks

WOD With a continuously running clock complete 5 thrusters every minute.  From 0:00-5:00 use 75 lb/55 lb From 5:00-10:00 use 95 lb/65 lb From 10:00-15:00 use 115 lb/75 lb Continue adding 20 lb/10 lb every 5 minutes for as long as you are able.   Cool Down: Tabata: Plank Holds (8 rounds :20/:10)

STRENGTH: Push jerk 3-3-3-3-3 reps (15 – 20 Minutes) Complete as many rounds as possible in 10 minutes of:10 burpee box jumps, 20 inches155-lb/105-lb. squat cleans, 10 reps Cool Down: Group Stretch/Mobility

“Dirty Thirty” For time:30 box jumps, 30/24 inch box30 chest-to-bar pull-ups30 kettlebell swings, 2/1.5 pood30 walking lunges with 95/65 barbell 30 knees-to-elbows30 push presses, 95/6530 hip extensions, holding a 25/15-lb. plate30 wall ball shots, 20/14lb. ball to 11-foot target30 burpees30 triple-unders (mod 60 double unders or 120 singles)

Endurance: 500m Row, Rest 1, 300m Row, Rest 1, 100m Row WOD 5 Rounds: PCL: 7 (155/105) OHS: 12 (155/105) Cool Down: 5 Rounds 3-5 Strict T2B 5 Barbell Good Mornings