818-698-8924

Thursday, September 28

Part A. Death by HSPU: Must complete at least 10 rounds. If you stop before ten, take one minute break and then pick back up with a seated strict DB Press until 10 rounds (or minutes) is reached. WOD: 18m AMRAP 20 Cal Row 15 Wall Balls (20/14 @ 10ft) 12 DB Snatches (70/50) 9 Broad Jumps (8'/6')

Read More

Wednesday, September 27

WOD: 30m CAP 60 OHS (125/85) 50 Box Jump Overs (24/20") 40 GHD Sit-Ups (sub MB Sit-Ups) 30 S2OH (125/85) 20 KBS (70/53) 10 Bar MU (Box/Banded/2:1 C2B/1:1 Pull-Up+Dip) *50 Bar Facing Burpees FOR TIME! **You will have two scores. The total time for the WOD as well as the total time for the 50 BF Burpees

Read More

Wednesday, September 20

Part A. Overhead Pause Squats (14m CAP) 5x5 reps *increase to a heavy set of 5. *pause @ the bottom for 3 seconds. WOD: 4 Rounds for Time (15m CAP) 20 DB Hang Power Cleans (50/35) 15 DB Box Step Ups (24/20") 10 T2B

Read More

Monday, September 18

Part A. Push Jerk 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: 15m Clock: 6m AMRAP 30 DU (5 attempts, 50 singles) 15 Wall Balls (30/20 @ 10ft) 10 HSPU 3m REST 6m AMRAP 10 HSPU 15 Wall Balls (30/20 @ 10ft) 30 DU (5 attempts, 50 singles)

Read More

Friday, September 15

Part A. Pause Front Squats (15m CAP) *3s pause at bottom 2 Rounds: 5 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% WOD: 3 Rounds: 4m AMRAP 16 Squat Jumps (must touch 1' over outstretched hands) 14 Single Arm DB Push Press (70/45) *may switch arms as needed. 12 Deadlifts (225/155) Rest 2 min

Read More