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2/9/16

Strength: Push Jerks 3 Reps Every 2:00 for 10:00 Conditioning WOD: Partner WOD P1: Max Calorie Row P2: 5x Front Squats (225/155) WOD is completed when you reach 250 Calories Switch roles every minute.

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2/8/16

Movement Prep and Drill: Snatch OHS Weightlifting: E2MOM for 10:00 3 Hang Power Snatches + 1 OHS (First 2 sets focus on perfect technique) Conditioning WOD: 10 Rounds 3 Power Snatches 5 Dips 10 TTB

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2/7/15

Conditioning WOD: 750m Row Buy-In 30-27-24-21-18-15-12-9-6-3 Wallballs (20/14) 200m Row after each rd 750m Row Cash out

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2/6/16

Movement Prep and Drill: Thruster RKBS Conditioning WOD: Rowing Frelen 500m Row before each round of 21-15-9 C2B Pull ups RKBS 70/53 Thruster 100/70

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2/5/16

HAPPY BIRTHDAY COACH MATT ROTTKAMP!   Hero WOD: “Coffey”   U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He […]

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2/4/15

Gymnastics: 3 Rounds 1 Min Per Station 2 rope climbs 5 False Grip Strict Ring Pull Ups 1 Wall Walk + Max Static HS hold 20 Medball Roll-ins Conditioning WOD: 12 Min AMRAP 5-10-15-20-25…. KBS 53/35 1 Rope Climb 10 Push Ups

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2/3/16

Strength: E2MOM for 10:00 3 Push Press with 3 sec pause at bottom of dip Movement Prep and Drill: Pike Push Up Conditioning WOD: 15 Min AMRAP 5x Strict HSPU 10x Strict Pull ups 50x Double Unders

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2/2/16

Movement Prep and Drill: Squat Clean Weightlifting: E2MOM for 10:00 3 Squat Cleans + 1 Shoulder-to-Overhead Conditioning WOD: 21-15-9 Power Cleans (135/95) Cal Row Cap 9min

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2/1/16

Conditioning WOD: 25 Burpees Then 30-20-10 DB Push Press Renegade Row* Then 25 Burpees Then 10-20-30 Front Rack Lunges* Weighted Situps Then 25 Burpees * Single Count

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1/31/16

Conditioning WOD: 21-15-9 Deadlifts Box Jumps 500M Row Before each round