19 July 2017

A. 4 Sets: Back-Racked Weighted Step Ups x 8 each leg Build to heavy. B. 5 Minutes of Skill Warm Up and Development: Rowing (https://www.youtube.com/watch?v=wn6ZYAnSYhU) C. With a partner, alternating full rounds, complete AMRAP 18 Minutes of: 20 cal Row 20 KB Swings (24/16)

14 July 2017

A. 5 Minutes of Skill Warm Up and Development: Push Press (https://www.youtube.com/watch?v=X6-DMh-t4nQ) B. In 15 minutes, build to a 1RM Push Press. C. For Time: 1000m Row Immediately followed by… 3 Rounds: 10 Push Press (43/29) 15 Box Jumps (24/20) Immediately followed by… 40 Toes-to-Bar

13 July 2017

A. 5 Minutes of Skill Warm Up and Development: Pullups (http://gymnasticswod.com/content/bar-pull-progression) Pushups (http://gymnasticswod.com/content/push-progression-pt1) B. EMOM 18 Alternating Minutes Min1: 5 Deadlift @ 30X1 Min2: 10 Strict Pullups / Kipping Pullups / Banded / Ring Rows Rest 2 Minutes C. EMOM 18 Alternating Minutes Min1: 5 Power Cleans (70-75% 1RM) Min2: 10 Ring Dips / Pushups Read more about 13 July 2017[…]