11/16/18 “The Wild”

Strength: Power clean + Push Press + Push Jerk + Split Jerk Build to a heavy 1 rep Conditioning: ‘Grace’ 30 Clean and Jerks FT 135/95 5 min rest 100/60 Cal AAB FT Finisher: 2 minute wall...

11/15/18 “Picture You”

Strength: Back Squat 20 reps @ 55% Conditioning: 20 min AMRAP 5 BMU 10 HSPU 15 Front Squats 45/35 Core: 50 Plate Russian Twists

11/14/18 “The Wild”

Strength: Sumo Deadlift 5×5 @ 65% Conditioning: 100 Bar facing burpees EMOM, start with 4 KB Lunges 55s/35s Finisher: 40 Banded Russian KB Swings

11/13/18 “Guiding Light”

Strength: Strict Press 4×3 @ 78% Immediately into 15 Push Ups Conditioning: 9 15 21 Thrusters 135/95 T2B Core: Max side plank each side

11/12/18 “42”

Happy birthday Coach Cait! Strength: Hang Squat Snatch with pause at power position 6×3 Conditioning: 5 Rounds FT 5 Power Snatches 135/95 20/16 Cal Row 15 Ring Dips Finisher: 50 Band Pull...

11/10/18 “McGhee”

Veteran’s Day WOD McGhee US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment,...