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  • 01OCT
    “Ticking Time Bomb”

    “Ticking Time Bomb”

    Strength: Jerk (Push or Split) Build to a Heavy Single   WOD: “Ticking Time Bomb” On the Minute x 12 Minutes. Minute 1: 7 Jerks (60% of above) Minute 2: 45 sec Hollow Hold Minute 3: AMRAP Muscle-ups or Strict Pull-ups (no bands) or Ring Rows   No Bands today for Pull-ups! Unassisted Pull-ups or

  • 30SEP


    Meet at the Whiteboard 10 minutes after class begins.   WOD: “Chula” 10-9-8-7-6-5-4-3-2-1 Front Squats (155/105) 200 Meter Run after each set.   Post WOD: Gymnastics Skills Work with your Coach and get Inverted. Handstand Hold, Handstand Push-ups, Handstand Hold for Time. If unable to get inverted… progression with feet elevated on box.  

  • 29SEP
    Filthy Fifty

    Filthy Fifty

    WOD: “Filthy 50″ 50 Box Jumps (24/20) 50 Jumping Pull-Ups 50 Kettlebell Swings (35) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Press (45/35) 50 Hip Extensions / Good Mornings (45/35) 50 Wallballs (20/14) 50 Burpees 50 Double Unders   Scale… F’n 40’s / Dirty 30’s / Terrible 20’s   Extra: Front Squat 5 sets of

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