Friday, January 31st

WORKOUT OF THE DAY: Run 1 mile rest 1:00 min 13 Deadlifts rx(245,135) adv(315,225) 21 KBS (Red,Blue) 42 Walking Lunges w plate OH (45,25) 21 KBS (Red,Blue) 13 Deadlifts rx(245,135) adv(315,225) rest 1:00 min Run 1 mile *Score 1st mile and total time of...

Thursday, January 30th

WORKOUT OF THE DAY: A. In 15 mins establish a 1RM of Squat Clean Thruster B. Open Wod 11.3 (2 Heats) 5 AMRAP Squat Clean and Jerk (165,110) C. 5 AMRAP Chest to bar Pull-ups * We will run two heats with judges validating reps. *Squat clean thruster or Squat C+J may be...

Wednesday, January 29th

WORKOUT OF THE DAY: A. 15 Mins Handstand/Handstand Walk Practice B. 20 AMRAP 5 HSPU (mod is 2 wallclimbs) 10 Toes to bar 15 Medicine ball cleans (20,14) *Part A work at your current level. Here are some suggestion -freestanding handstand with a spotter -freestanding...

Tuesday, January 28th

WORKOUT OF THE DAY: A. Front Squat 5-5-5-5 B. Push/Split Jerk 1-1-1-1 C. 12 AMRAP 12 Box Jumps (24,20) 6 Thrusters (95,65) 1 Rope Climb *Your choose of push or split...

Monday, January 27th

WORKOUT OF THE DAY:   A. In 15 mins establish a heavy 1 Rep Snatch B. Open WOD 13.1 17 AMRAP 40 Burpees 30 Snatches rx(75,45) (40%) 30 Burpees 30 Snatches rx(135,75) (60%) 20 Burpees 30 Snatches rx(165,100) (75%) 10 Burpees As many snatches as possible rx(210,120)...