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Tuesday May 13


With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 45 lb. From 5:00-10:00 use 65 lb. From 10:00-15:00 use 85 lb. Continue adding 20 lb. every 5 minutes for as long as you are able. 


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Friday December 4

At gym wod 7-9 am Try and stagger your arrival times, bring your mask and both sides of your brain! 4 rounds of: 6 reps, alternating arms -kb swing -swing to clean & squat -deadlift -tactical rotation

Thursday December 3

At home wod Mobility- PNF hamstrings Couch Warm up- 6-8-10 Squats Pushups Wod- 10 minute AMRAP 2 burpees 5 hollow rocks 4 burpees 5 hollow rocks 6 burpees 5 hollow rocks 8 burpees Etc etc

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