October 25, 2018 Metcon: (For Time) 1000m Run 40 Handstand Push ups 30 Bar Facing Burpees 20 Bear Complexes* (135/95) *Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press (Behind the Neck) Gymnastics Accessory Work: Work on Muscle ups and Handstand Walk Practice *15 minutes of skill...Read More

October 24, 2018 Strength: Snatch Conditioning 3 x 6 Power Snatch (Unbroken) Rest 1:00 after each set Rest 2:00 3 x 5 Power Snatch (Unbroken) Rest 1:00 after each set Rest 2:00 3 x 4 Power Snatch (Unbroken) Rest 1:00 after each set *The purpose of this Snatch Conditioning is to work on cycling snatches...Read More

October 23, 2018 Metcon: (For time) 24 Hang Power Cleans (135/95) Rx+(165/115) 72 Double Unders 16 Hang Power Cleans 48 Double Unders 8 Hang Power Cleans 24 Double Unders Directly into… 8 Deadlifts (225/155) Rx+(255/175) 24 Double Unders 16 Deadlifts 48 Double Unders 24 Deadlifts 72 Double Unders Gymnastics Conditioning: 8 Rounds of: :20 Max...Read More

October 22, 2018 Strength: Front Squat 3 x 3 @ 75% 3 x 2 @ 85% Metcon: (For time) 400m Run then, 30-25-20 reps of: Calorie Row Burpee to 6″ then, 400m RunRead More

October 21, 2018 Rest Day. Get out and ENJOY your day!Read More

October 20, 2018 Partner WOD Teams of 2, complete the following: 75 Alternating Dumbbell Snatches (50/35) 200m Pumpkin Run Together (20/14) 50 Lateral Barbell Burpees 200m Pumpkin Run Together 100 Goblet Squats (53/35) 200m Pumpkin Run Together 50 Lateral Barbell Burpees 200m Pumpkin Run Together 75 Alternating Dumbbell Snatches *Partners will be given a Medicine...Read More

October 19, 2018 Strength: Clean Complex Power Clean + Hang Squat Clean *15 minutes to work to Heavy Complex for the day. Metcon: 12 minute EMOM Odd: 8 Deadlifts (225/155) (Rx+ Unbroken) Even: 16 Abmat Sit upsRead More