TUESDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)STRICT/PUSH/PUSH JERK (20 MIN) 3X3 EACH SPECIFIC LIFT 5-10 LBS MORE THAN LAST WEEKB: Metcon (No Measure)20 MIN EMOM OF: 1. 200M RUN 2. 2 RIGHT TURKISH GET-UPS Y/W 3. 15 TTB 4. 2 LEFT TURKISH GET-UPS 5. 15 PULL UPS...

TUESDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (AMRAP – Rounds)RED HILL RUN THEN (20 MIN) IN REMAINDER OF TIME: AMRAP OF: 10 RING ROW 15 AB WHEEL ROLLOUTS 20 ALT PLATE PUSH UPSB: Metcon (No Measure)20 MIN EMOM OF: 1.200M ROW/SKI 2. 2 RIGHT ARM TURKISH GETUPS Y/W 3. 15...

MONDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)CLEAN COMPLEX (20 MIN) 1 SQUAT CLEAN/ 1 HANG SQUAT CLEAN 8-10 SETS, STARTING 50-60% SMALL WEIGHT JUMPS EACH SET, ENDING 80-85%B: Metcon (Time)4RFT OF: (20 MIN CAP) 10 HANG SQUAT CLEANS 115/75 20 WEIGHTED...

MONDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (AMRAP – Rounds and Reps)12/10 CALS ANY MACHINE 15 WALL BALL 20/14 20 WALL BALL SIT UPS 25 RUSSIAN TWIST W/WALLBALLB: Metcon (Time)4RFT OF: (20 MIN CAP) 400M RUN 20 OH KB LUNGES 25 KBS...

Bloody Sunday

[BRUTAL REPUBLIC] – Cross/TrainMetcon (Time)FOR TIME: 100 POWER CLEANS 135/95 100 BURPEES 100 CLEANS THEN 100 BURPS This wod was originally programmed July 27, 2012 at OCCF. ENJOY!!