09.01.16 Thursday

STRENGTH/SKILL: EMOM 12 Min: ODD: 10-20s L-Sit EVEN: Bottoms-up KB Carry x 50 ft. ea METCON: 12 Rounds with a partner: Row 2:00 Max Calories *Alternate Rounds (6 rounds each). *Score = total calories AFTER PARTY: Max Distance Handstand Walk...

08.31.16 Wednesday

STRENGTH/SKILL: 1) Hang Power Snatch: 4 x 3 @75%. Pause for 1 ct at hang. 2) Ring Rows: 3 x 10. 1 ct at top. METCON: For time: 21-18-15-12-9-6-3 Push Press (75, 55) SDHP (75, 55) *10min cap* AFTER PARTY: 3 x 12-15 Rolling Tricep Extensions 3 x 20 Band Pull-parts...

08.30.16 Tuesday

STRENGTH: Accumulate: 40 Walking DB or KB Lunges (at chest) 40 Hollow Rocks 10 Turkish Get-ups *15 Min Cap* METCON: 3 RFT: Run 400 Meters 15 Box Jumps w. step down (24, 20) 20 KBS (53, 35) Rest 2:00 AFTER PARTY: Static stretching x 5:00. Prioritize...

08.29.16 Monday

STRENGTH: Clean and Jerk: 6 x 2 Add weight each set if form permits up to a heavy double. Any style clean permitted today. Rest 1:30. METCON: AMRAP 8 Min: 10 Deadlifts (225, 155) 10 Burpees AFTER PARTY: 50-100 Banded Leg Curls Deadbug + Reverse Crunch: 3 x 10 Rest...

08.27.16 Saturday

2016 Sugar Out/Water In Challenge Benchmark WOD! 11 Min AMRAP: 800m Run or 1000M Row 30 G2OH w/ Plate (45/25#) 40 Mountain Climbers 50 Sit Ups 60 Box Step Ups (24/20″”) ME Burpees Record total number of reps completed (not including run/ row). If you are...