WOD

04-24-2018 WOD

04-24-18

Squat Snatch
2-2-2-2-2-2-2

LINCHPIN

04-23-18

40-30-20
GHD Situp
PullUps
Thrusters

04-20-2018 WOD

04-20-18

Know what you are training for.
What are you training? You need a goal, a destination for your journey. Without you are left to wander. Chart a course, keep your head down and don’t come up for air until you meet it.

04-19-2018 WOD

04-19-18

The squat is the foundation of any good program.
A program that does not involve the squat is incomplete. Any coach that tells you, you shouldn’t squat as it is bad for your back and knees, but if it is done you should not squat below parallel needs to be punched. Email me and I will send someone out who specializes in punching people who need a punch. And when I say squat, I mean the one where you put a heavy bar on your back.

04-18-2018 WOD

04-18-18

Weighted Pull Up 5-5-3-3-1-1-1
Weighted Dips 5-5-3-3-1-1-1

Mainsite 180131

04-17-18

For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges
OR
20 walking lunges
20 jumping hanging knee raises
20 sit-ups
20-cal. row
20 sit-ups
20 jumping hanging knee raises
20 walking lunges

Mainsite

04-16-18

Mainsite
Men: 275-lb. deadlift, 115-lb. push press
Women: 185-lb. deadlift, 75-lb. push press

Men: 185-lb. deadlift, 85-lb. push press
Women: 125-lb. deadlift, 55-lb. push press

Men: 115-lb. deadlift, 45-lb. push press
Women: 75-lb. deadlift, 35-lb. push press

Daniel

04-13-18

50 Pull-Ups
400 meter Run
21 Thrusters
800 meter Run
21 Thrusters
400 meter Run
50 Pull-Ups

No Excuses.