WOD Friday, 13 October 2017 03:34

100 burpee pullups was today’s workout, and I was impressed with how you guys handled it! Nobody shied away from that nastiness, and that’s how you keep getting better. Tomorrow is going to be slightly different from the norm, but it’s a good piece of work!

“Flexy Friday”
1. 10 each arm hammer curl
2. 1 min plank
3. 10 per leg bulgarian split squat
4. 10 per arm seated DB press
5. 10-20 dips

You’ll have 2 minutes per station and will do 3 rounds total.


WOD Thursday, 12 October 2017 02:01

Nate getting ready for rep #1,000,000 (felt like it) of clusters! This programming has been pretty brutal lately, so make sure you listen to your body and take some rest when needed!

Tomorrow
Thursday 10/11/17
Emom 8 min 
Hang power snatch + power snatch + ohs (Build to a weight you can maintain the complex at for all 8 mins)

For time 
100 burpee pull-ups 
Skill work - handstands & handstand walks


WOD Wednesday, 11 October 2017 02:30

Wednesday 10/11/17                

Buy in - 500m row
21-18-15-12-9-6-3
Clusters with a "C" 95/65
Box jump overs 24/20
Cash out - 500m row

Midline/core conditioning
75 PVC Ab mat sit-ups


WOD Tuesday, 10 October 2017 00:34

Tuesday 10/10/17
3RFT
21 cal row
15 KB swings 53/35
9 burpees
15 KB Goblet squats 53/35
21 cal row
1:00 min rest between rounds

Skill practice - 3x20 kb snatch, 10 reps each arm, use same weight for all 3 sets


WOD Monday, 09 October 2017 00:19

Hero WOD time tomorrow! For the holiday, there will only be workouts at the following times:

6:00 AM
5:00 PM “Abbate”
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile


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