Bench Press 3-3-3-3-3 Then 10 (20 advanced) push ups of each variation: narrow wide triangle reverse banded WOD Notes:  Compare bench press to 160614.

Join us for 4:30 to 7:30 for open gym.  You can work on anything you like, including making up a workout from this week: With a partner complete 150 DU, 50 pull ups, 50 thrusters…

Complete for time: 5 strict muscle ups 50 double unders 4 strict muscle ups 40 double undeers 3 strict muscle ups 30 double unders 2 strict muscle ups 20 double unders 1 strict muscle up…

Complete for time: 21-18-15-12-9-6-3 sumo deadlift high pull (95/65#) Alternating with 3-6-9-12-15-18-21 backward lunges (95/65#) WOD Notes: This couplet starts with 21 SDHP, then 3 lunges (in place, each leg = 1), followed by 18 SDHP…

"2017 Nutrition Challenge Performance Test" Max consecutive strict pull ups Front Squat 2-2-2-2-2 In 3 minutes complete a 400m run followed by as many burpees as possible. WOD Notes:  You do not need to be taking…

High hang clean 3x2 (50% 1RM clean) Then Clean 2-2-2-2-2-2 WOD Notes:  The goal for the 2 rep max clean should be touch and go.  No resting or regripping with the bar on the floor. …

With a partner complete: 150 double unders 50 pull ups 50 thrusters (95/65#) 120 double unders 40 pull ups 40 thrusters (95/65#) 90 double unders 30 pull ups 30 thrusters (95/65#) WOD Notes: One partner works…

Join us from 4:30 to 7:30 for open gym.  You can work on anything you like, including making up a workout from this week: Split Jerk 1-1-1-1-1 Then 50 yd HS walk Tabata lateral bar…

Complete for time: 50 box jumps (30/24") 50 KB swings (70/53#) 50 knees to elbow 50 wallballs (20/14# to 11/10') 50 burpees WOD Notes: This is a chipper, so the movements must be completed in…

"Diane" 21-15-9 reps for time of: Deadlifts (225/155#) Handstand push ups WOD Notes:  Compare to 161011.