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Friday, September 1

Part A. Thrusters: (12m CAP) 10 reps (115/75) Rest 1 min 15 reps Rest 2 min 20 reps Rest 3 min 25 reps **Attempt to go UB! WOD: 12m Clock: 10m EMOM 14 Wall Balls 7 T2B *both movements in the same minute! 2m AMRAP Max Effort C2B Pull-Ups *score is completed rounds in EMOM and number of C2B.

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Thursday, August 31

Part A. Strict Press Party 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: 3 Rounds for time: 20 DB Snatch (70/50) 10 Front Squats (165/115) *from ground 10 Bar Facing Burpees

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Wednesday, August 30th

WOD: For time: 5-4-3-2-1 OHS (185/125) Bar MU (sub box/banded/2:1 C2B/1:1 Pull-Up+Dip) 50ft HS Walk (between each round) (sub 30s HS Hold/20 Shoulder Taps) 2 min REST 5-4-3-2-1 Power Snatch (185/125) Box Jump (36/30") 50ft HS Walk (between each round) 2 min REST 5-4-3-2-1 Deficit HSPU (6/4") Squat Clean (185/125) 50ft HS Walk (between each round)

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Wednesday, August 30th

WOD: For time: 5-4-3-2-1 OHS (185/125) Bar MU (sub box/banded/2:1 C2B/1:1 Pull-Up+Dip) 50ft HS Walk (between each round) (sub 30s HS Hold/20 Shoulder Taps) 2 min REST 5-4-3-2-1 Power Snatch (185/125) Box Jump (36/30") 50ft HS Walk (between each round) 2 min REST 5-4-3-2-1 Deficit HSPU (6/4") Squat Clean (185/125) 50ft HS Walk (between each round)  

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Friday, August 25

Part A. OHS (14m CAP) 2 Rounds: 7 @ 65% 5 @ 75% 3 @ 85% 3 @ 90% WOD: For time: (16m CAP) Buy In: 400m Run 4 Rounds: 16 T2B 8 Wall Walks 4 Rope Climbs (no jump) Cash Out: 200m Run

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Wednesday, August 23

Part A. Double Tabata GHD Sit-Ups (sub MB Sit-Ups) Deadlift (155/105) *alternate back and forth between these two movements for 8 minutes. *calculate reps for BOTH movements, individually. WOD: 17m Running Clock: 5m AMRAP 5 Hang Power Cleans (205/145) 10 Bar Facing Burpees 30 DU (5 attempts, 50 singles) 3m REST 4m AMRAP 4 Hang Power Cleans 8 Bar Facing Burpees 24 DU (4 attempts, 40 singles) 2m REST 3m AMRAP 3 Hang Power Cleans 6 Bar Facing Burpees 18 DU (3 attempts, 30 singles)

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Tuesday, August 22

Part A. 12 min EMOM 3 Power Cleans + 3 Front Squats + 3 Push Jerks *increase in weight to a heavy complex. WOD: 4 Rounds for Time: (16m CAP) 15 HSPU 20 Power Snatch (105/75) 25 Wall Balls

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