6/13/17 Tuesday

Warm up; Lizard, twisted cross, pigeon, dragon pose (chest up for quad & hip flexor) - 90 sec each side (+) 2 rounds: 50ft bear crawl + 50ft spiderman lunge + 50ft walking lunge with reach to ceiling + child pose for 90 sec A) 10:00 AMRAP: For quality not score…

Monday 6/12/17

Warm up; Green band shoulder stretch + Lizard pose  , pigeon pose , half saddle pose (+) 3 rounds; 10 banded side steps (red bands) + 15 band pull aparts (red bands) + 10 PVC OHS A) Power Snatch + Hang Squat Snatch; 5 sets adding weight each set, ending at…

Thursday 6/8/17

Team WOD 2 or 3 people 6:00 AMRAP: 7 Deadlifts 155/225 7 burpees over bar 7 T2B * partners complete full rounds and rotate Rest 4:00 till min 10:00 6:00 AMRAP: 3 Muscle ups Bar / 6 Pull ups 6 thrusters 115lb/85 9 box jumps 24/20' * break as needed…

Tuesday 6/6/17

A) 15:00 Movement quality AMRAP 30 sec battles ropes 12 cossack squats unweighted (6/leg) alternating 30 double unders/50 singles *this is the time to tp practice dubs 10 banded side steps each direction 50ft crab walk B) 18:00 AMRAP: 15 KBS eye level 70/53 12 Burpees to 6" target 300m…

6/5/17 Monday

A) Snatch Pull + hang Power snatch + Power snatch 5 sets @ 70-80% of your max snatch rest 90 sec B) Overhead squats from the rack 3 sets of 3 @ 65-75% of max snatch rest as needed between *If not able due to mobility or injury perform 3…

Saturday 6/3/17

Team Squad having a blast in ATL! Friday team Squad was wearing their Time served shirts which is an apparel company owned by longtime member Robby Eddy. Thanks for sponsoring! We have two days, and 4 workouts left. We will give ALL we got, because that is what we do.…