10
Aug

WOD 8.10.2018

Partner WOD I go You go time remaining when work is done is rest: 8×2 min Rounds 20/18 cal bike & DKB Farmers Hold rest 2 min then 20/18 cal Row DKB Front Rack Hold cash out: 3×10 dips (ring or fixed)

8
Aug

WOD 8.8.2018

Strict Press: 5-3-1-5-3-1 build to a heavy single Every 2 min for 3 Rounds (24 min): 1-50 Dubs (100 singles) 2-12 CTB pull ups (RX+ 6 bar muscle ups) 3- 30 Wallballs 4- 15 Push Press 115#/75#

11
Jul

WOD 7.11.2018

Technique primer: 5×3 Clean High pulls staying moderate work on speed and posture “Big Bang” 50 Power Cleans 185#/135# *Or roughly 85% 1RM* They should be heavy this is a strength day. Option to build to heavy weight over sets of 10 30 min time cap** Cash out: 4×15 GHD sit ups x 20 hollow …

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