Deadlift: 3-3-3 Then… 2016 Individual Regional Event 5 (modified)  3 Rounds 400m Run 40 Situps 7 Deadlifts, 315/205 Happy B-Day to Brendan Laumer & Happy Graduation to Baby Bear (Dookie is not impressed) Read more

Partner Med Ball Sprints 3 x 400m Then… WWPF 2016 Regionals Event 3 & 4 (partner style) 104 Wall Balls Shots, 20/14 (10′) 52 Pullups —1 min rest—– 4 Rounds 28 Pistols 15 power cleans, 115/80 2015 Snatches & JerksRead more

Push Press 3-3-3   Then   3 Bars Of Wingy   10-9-8-7-6-5-4-3-2-1 of:   Power Clean Push Press Back Squat 95#/63#   Post Loads and Time to Comments and ZEN:  Read more

Bench Press: 5 (sets) X 3 (reps) @ 90% *Only move up to 90% if you hit every set at 85% last week Then.. For Time 21-15-9 Front Squats, 135/93 Burpees over bar SUPER DOUG!      Read more

15 Minutes to a heavy 5 rep touch and go Snatch (full depth) Then…. 2016 Event 2 Regional Nate-20 Minute Cap 10 Rounds 4 Strict Muscle Ups (scale with kipping mu or 6 Strict Pullups) 7 Strict HSPU 12 KB Snatches 70/53 Nick and Michelle of the CFWC Snatches and Jerks doing partner deadlifts at the Atlantic Regionals last yearRead more