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  • 30APR
    7 Comments
    18 Holes

    18 Holes

    Please arrive early to complete your own mobility and warmup.   WOD: “18 Holes” With a Partner — 200m Run (together) — 50 Deadlifts (225/155) 50 Toes to Bar — 200m Run / 200m Run — 50 Hang Power Cleans (135/95) 50 Pull-ups — 200m Run / 200m Run — 50 Front Squats (135/95) 50 Air

  • 29APR
    51 Comments
    Albatross

    Albatross

    Wear long socks or pants today!   Strength: Power Cleans Build to 65% 1RM then… 10 – 8 – 6 – 4 – 2 Increase weight as technique allows. Rest exactly one minute after each set. Feet will stay planted in same location for today’s lifts.   WOD: “Albatross” 3 Rounds 60 Double Unders 30

  • 28APR
    56 Comments
    Sand Trap

    Sand Trap

    Strength: Pause Front Squats 6 sets of 3 reps at 65% 3 second pause at the bottom of each rep. Complete 1 set every 90 seconds.   WOD: “SandTrap” 30 Wallballs (20/14) then… 15-12-9-6-3 Deadlifts (225/155) or 60% 3-6-9-12-15 Bar-facing Burpees then… 30 Wallballs   Pictured Here: Dane K. recovering post WOD.  

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