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1 Year Ago Today
parallax
STRENGTH WOD
4 rounds: 5 weighted GHD sit-ups, 5 seated DB strict press, 5 bent over row (barbell) 

WOD
From 0:00-2:00
Max cals AD/AB
From 2:00-8:00
Find a 2RM push jerk (from floor)
From 8:00-14:00
AMRAP: 8 ring dips +
 8 Alt. DBS @60/40/30
From 14:00-16:00
Max push jerk @115/75/45

EXS
Close grip tempo bench (3 sec up&3 down)
Work to a 2RM 
2 Years Ago Today
parallax
STRENGTH WOD
Deficit snatch grip DL @110% (snatch 1RM) 6x2
Ring dips 3x8

WOD
5 Min AMRAP:
10 Push Jerk @125/85/55
10 KBS @70/55/35

REST 5 MINS..
FOR TIME:
20 DL @225/155/105
20 Front squat @155/105/65
20 Squat snatch @115/75/45

ExSTRENGTH
Front squat: EMOM x5
2 reps @60%, 2 reps @65%, 2 reps @70%, 1 rep @75%, 1 rep @80%
Rest 1 min, then Every 2 mins for 10 (5 sets):
1 rep @85%, 1 rep @85-90%, 1 rep @90%+, 1 rep @90%+, 1 rep @90%+
3 Years Ago Today
parallax

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. One point is given for each rep, except on the rower where each calorie is one point.