Wed June 19th

Strength:A1. Barbell Split Press 5-4-4-3-2A2 SA DB Row 8 eachx4

WOD:Complete for time50-40-30-20-10Doube UnderAmerican KBS 53/35

Tue June 18th

Skill: Pausing Clean 5-4-3-2-1
*2 sec pause at the top of knee and 2 sec pause in the catch

WOD:EMOM 10Min 110 Power Cleans 135/95Min 2:40 Plank With Weight

Monday June 17th


A1. BB Hip Ext From Bench with 3 sec pause at top 5-5-4-4-3

A2 Inv BB Good Morning each leg 8 repsx4

WOD:3 Rounds for time:10 BB Thursters 95/6510 Burpee Box Jump Overs 24/20"

Friday June 14th, 2019


A1. BB Rows 5-5-5-5

A2. Strict HSPU 1-5x4

WOD info:"Iron Core" Steel Series 11/12-18 min time cap

Cash in: 50 Hallow Rocks14-12-10-8-4-2*Overhead Squats 125/85*Perform 2 KB Turkish Get Up after each set of squats, (1 each arm) 44/26

Cash Out: 50 V-Ups

Wednesday June 12th, 2019

StrengthA1. Barbell Strict Press Seated 5-5-4-4-3A2. Weighted Pullups 5-5-4-4-3

WOD:Complete Ladder for time

A. Complete For time5-4-3-2-1Bar MU+ KB Box Step Overs 44/26- 24/20"rest 3 min

B. Complete For time1-2-3-4-5Deadlift 225/155HSPU