Double AMRAP

5 Min AMRAP: 5 Shoulder Press 95/65 10 Front Squats 95/65 3 Min Rest 5 Min AMRAP: 5 Burpees 10 Slam Ball 30/20

Wait…Work Hard so I CAN do MORE Burpees??? Yes!

10 Minutes for As Many Burpees As Possible: 3 Rounds of: 25 Wall Ball 20/14 50 Double Unders 25 KB Swings 53/35 Burpees Remainder of the 10 Minutes will be spent doing as Many Burpees As possible till time runs out. Your score will only be the number of Burpees you do...

Movement of the Week 7/14 – 7/20 Rowing

I think that after 2 weeks of weightlifting movements we should spend a little time breaking down a few other movements that people struggle with. Rowing: Monday: 20 x 5 Sec. Hold Proper Catch Position, 20 x 5 Sec Hold Proper Back Position , 500 m Row Fewest strokes...

Strength and Endurance 7/14 – 7/20

Strength WOD’s: We will be starting a new strength program this week. We are coming off of an 8 week Wendler cycle that contained a lot of accessory work. This next cycle will not have the accessory work but we will instead be focusing on only 4 lifts for the...