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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2017 August 19

METCON: 0:00-10:00 – 1000m row – 50 thrusters – 30 pull-ups 10:00-12:00 Rest 12:00-22:00 3rds – 400m run – 21 KB Swings – 12 Pull-Ups…

2017 August 18

STRENGTH: Rope climb progression METCON: 3rds – 90sec rope climbs – 90sec double unders – 90sec wall balls – 90sec row – 90sec alt DB…

2017 August 17

STRENGTH – Overhead Squats 3-3-3-3-3 – Snatch Grip Deadlifts 3-3-3-3-3

2017 August 16

METCON: Partner WOD 17min AMRAP – 60 Deadlifts – 20 Synchronize burpee over barbell – 60 Front Squats – 20 Synchronize burpee over barbell –…

2017 August 15

STRENGTH Clean & Jerk Practice METCON 5rds – 30sec Clean & Jerk – 30sec rest – 30sec T2B – 30sec rest

2017 August 14

STRENGTH Arch Progressions Hollow Progressions 50 Double Unders then 30-20-10 – Jumping Lunges w/ 6” target x2 – Pull-Ups 50 Double Unders *10min timecap

2017 August 12

Partner WOD 10min AMRAP – row for distance while 1 partner holds plank (switch every 250) 10min AMRAP – run for distance while 1 partner…

2017 August 11

STRENGTH: 10min to establish – 3RM Thrusters METCON: 5rds of – 1min Thrusters – 30sec rest – 1min Bar Muscle Ups – 30sec rest

2017 August 10

GYMNASTIC STRENGTH: Pull-Up Progressions 15min EMOM – 1st 20sec static chin hold – 2nd 5/side SA Ring Row – 3rd 5 scap pushup > pushup…
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