11.13.2017

SWOD 4 EOMOM 7-5-3-1 Front Squats 70%-80%-90%-95% WOD 30-20-10 Thrusters KB Swings 53/35 Double Unders Thruster weight increases each round: 95/65 to 115/75 to 135/95 METCON Gym Triathlon 40 min cap, 3 rounds Row 1000 m Bike 1000m Run 800 m Cash-out: 100 V-ups and 100 supermans

11.10.2017

Hero WOD Friday U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Read more about 11.10.2017[…]

11.9.2017

SWOD 10 EMOM EVEN: 3 Clean pulls @ 90% ODD: 1 Full clean @ 90% WOD 1000 Meter Row Then: 3 Rounds 10 Hang Power Cleans 135/95 10 Box Jumps 24/20 10/7 Cal Bike SPARTAN 10 Rounds 10 Cal Ski 40 Meter Sled Push 10 Burpees