Clean Slam

For Time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hang Clean 135/95 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Slam Ball 30/20

Stop…Double Time

100 Wall Balls for Time (Starting with 15 Double Unders, Every Minute on the Minute Stop where you are at and do 15 Double Unders)

Heavy Burpees

I want to thank everyone for their enthusiasm and patience during this first week of Skill testing. As we get more and more people tested off on the skills that you know you can do we will begin to expose the weaknesses and the things that we need to work on. 10 Min...

Movement of the Week

This week’s movement of the week will be the Push Jerk. We will work each day on some skills and progressions pertaining to this movement. How does everyone feel about the Clean after last week’s progression work? Monday: 25 Wall Dips, 50 Jerk Dip Squats (...

Strength and Endurance 7/7 – 7/13

Strength WOD’s: This is the final week of the Wendler program. I want everyone who wants to do the next Strength program to test their max loads in the following lifts this week. Deadlift, Push Jerk, Squat, Clean Endurance WOD’s: Rowing – 10 x :30...