Workout of the Day
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Movement prep


AMRAP in 20 minutes:

8 Toes-to-Bar

10 Dumbbell Hang Clean & Jerks (5 each arm; 50 pounds/35 lbs)

14/12 Calories Row (men/women)

Post total reps/rounds to beyond the whiteboard.

Open protocol:

1. Coaches will review and enforce standards

2. Athletes will judge one another

3. Atleast 2 heats will be performed, please be patient.

4. Stay warm!

5. Good luck tribe!

WOD 02.22.18

Happy Open Day!


3 position squat clean every 2 minutes for 10 minutes @ 55% 1 RM


Four :45 second rounds of work, followed by :15 seconds of rest. Perform all four rounds at each movement before moving on to the next, (think tabata, only with a different work/rest ratio).

Calorie row

Butterfly sit-up

Russian kettlebell swing, 1.5/1 pood

Grappling shoot through

Post total reps to beyond the whiteboard.

WOD 02.21.18


Rope climb

Skill WOD:

In teams of 3-5, complete as many rope climbs as possible in 10 minutes


Head to head

5 rounds, each for time:

7 medball slams, 50/40lbs

20 yard bear crawl

15/10 assault bike calories

Post beats times to beyond the whiteboard.