Fitness/Performance: A. Make up Lift from the week. B Michael 3 rounds 800m Run 50 Back Extensions/supermans 50 sit ups. Sport:  Granite Games WODRead more

Fitness/Performance: A. RDL 4×5 65% B. 3 rounds with Partner 1min max reps DL while partner holds at the waist, switch when needed 1min per team max reps Push-ups while partner holds plank, switch when needed. Sport: A. RDL 4×5 65% B. 3 rounds with Partner 1min max reps DL while partner holds at the waist, switch when needed 1min per team max reps Push-ups while partner holds plank, switch when needed Strategy/plan: 2 bars per team. DL weight should be one you can always lift under fatigue. Partition the 1 min between partners however you want. 1 min per movement per round.  6 mins total work-out. -Post results to comments.Read more

6:00 PM KB A. 6 RDS – 1 DEADLIFT B. 5 RDS – 5 DBL KB PRESS C. 7 MIN. AMRAP – 5 GOBLET SQUATS – 5 R/L KB PULL ACROSSRead more

Wod: A Clean and Jerk 4×3 @65% B. 5 min EMOM 8 thrusters (95/65) 10 sit- ups Sport: A. Clean and Jerk 5×1 clean +2 jerk B. 5 min EMOM 8 thrusters (135/95) 10 T2B C. 2k Easy Row -Post results to Comments.  Read more

6:00 PM KB CLASS A. 10 X 10 2-H SWING B. 15 MIN. AMRAP – SWING – SNATCH – CLEAN – SQUAT – PRESS – SWITCH HANDS ADD A REPETITION TO EACH MOVEMENT WITH EACH ROUND.  WORK UP TO 5 R/L AND START OVER AT ONE.  REST AS NEEDED.Read more