Tues body weight torcher!

400m run

50 pull ups

50 games push ups

50 air squats

50 sit ups

800m run

25 pull ups

25 games push ups

25 air squats

25 sit ups

Monday 10-14

HAPPY 17th MADISON AND MACKENZIE!!!

1 bear complex 135/95

17 dubs /51 singles

17 rounds!!

Monday 10/7

Deadlift skillwork 4x8

Then....

3 HSPU

9 Pull ups

3 DL 225/155

24 dubs

12 min amrap

New week! Monday 9-29!

5x5 Back Squat

Then......

"Chief"

3 power cleans 135/95

6 push ups

9 air squats

3 min amrap

Rest 1 min

5 rounds

Wed 9/18

2 min of each...counting reps...rest 4 min....2 rounds

50m Sprints

Rowing for cals

Back squat 155/115

Dubs (singles divided by 3)

Sit ups

New week! 9/9/13

Power clean / KB emom

2 power cleans 205/135 first min

2nd min kb swings!

Power cleans stay same however kb swings go up by 2! Go until you can't complete correct amount of swings! 

Monday Labor Day!

9am wod only!! 

Be there!!