8 / 1 / 2018

Pre-WOD
Accumulate 2 Mins of L -Sit.

15 Min Amrap
5 Strict Pullups
15 K Bell Swings (1.5/1)
30 Double Unders

7 / 31 / 2018

For Time
Run 800m
Run 600m
Run 400m
Run 200m
Run 400m
Run 600m
Run 800m

Rest 2:00 Between
40 Min Cap

7 / 30 / 2018

5 min EMOM
Back Squat x 2 @ 70%

21-15-9
Back Squat (165/115)
HSPU

15 Min Cap

Barbell from the floor.

7 / 28 / 2018

Coffland
For Time

Hang From Pullup Bar 6 Mins
Each time you drop:
Run 800m
30 Pushups

35 Min Cap

7 / 27 / 2018

2 Person Team
10 Rounds

Row Calories (15/10)
10 Burpees

Alternate Rounds

20 Min Cap

7 / 26 / 2018

In Pairs
Row 2000m
Swapping every 250m.

E3MOM for 21 min
Thruster x 3

Ascending weight

7 / 25 / 2018

Accumlate 2 Mins:
L-Sit Position

For Time
50 Deadlifts (245/165)
EMOM
3 Muscle Ups

Start w/ Muscle Ups

10 Min Cap

7 / 24 / 2018

Pre WOD
Run 400m x 2
Rest 3:00 Between
70% Pace

For Time
Run 800M
50 K Bell Swings (1.5/1)
40 Box Step Overs w/ K Bell
30 Burpee Over K Bell
20 K Bell Snatch Swings (1.5/1)

20 Min Cap

7 / 23 / 2018

14 Min Clock
5 Power Cleans (165/115)
5 Strict Pullups
5 Hang Power Cleans (165/115)
5 Strict Pullups
5 Power Clean + Jerk (165/115)
5 Strict Pullups
5 Hang Power Clean + Jerk (165/115)
5 Strict Pullups
5 Squat Cleans (165/115)
5 Strict Pullups
5 Hang Squat Cleans (165/115)
5 Strict Pullups
5 Squat Clean + Jerk (165/115)
5 Strict Pullups
5 Hang Squat Clean + Jerk (165/115)
5 Strict Pullups

7 / 21 / 2018

2 Person Team
10 Rounds

Row 250M
20 Wall Balls (20/14)
5 Power Snatch (135/95)

Alternate Rounds

30 Min Cap