August 1, 2016
StrengthSplit Jerk-1-1-1-1 Rest 2 Min WOD4RFT4 Wall Walks8 Box Jumps 30/2412 Deadlifts 185/135
Read More »Saturday 7/30
WOD With a Partner For Reps 4 Min Wall Walks 4 Min Hang Power Cleans- 95/ 65 4 Min Double Unders 4 Min Push Press- 95/ 65 4 Min Calorie Row
Read More »Friday 7/29
Strength 2 Hang Squat Snatch + 3 Snatch Balance; Rest 1 Min x 6 *Keep weight light to work on speed under the bar WOD For Reps 3 Rounds 1 Min Box Jumps- 24″/ 20″ 1 Min Toe To Bar 1 Min Burpees 1 Min Rest
Read More »Thursday 7/28
Strength EMOM x 12 Min Min 0-5: 30 Sec Strict HSPU Min 6-11: 30 Sec Ring Dips WOD 10 Min AMRAP 15 KB Swings- 53/ 35 15 HR Push Ups
Read More »Wed 7/27
Strength EMOM x 10 Min- 2 Power Snatch *Try to add weight as you go WOD “Annie” For Time 50/ 40/ 30/ 20/ 10 Double Unders Sit Ups *Compare to 5/25/16
Read More »Tuesday 7/26
Strength Tempo Front Squat- 5, 5, 5 @ 30X1- Building; Rest 2 Min *Try to add weight to last week WOD “Karen” For Time 150 Wall Balls- 20/ 14lb to 10ft
Read More »Monday 7/25
Strength Split Jerk- 3RM *Compare to 4/5/16 WOD For Time (20 Min Cap) 21/ 15/ 9 Chest to Bar Pull Ups Run 400M
Read More »Saturday July 23rd 2016
WOD With A Partner 3 Rounds For Time 60 Sit Ups 40 KB Swings 53/35 60 Front Squats 95/65 40 N-P Burpee Box Jumps 24/20
Read More »Friday July 22, 2016
A. Tabata Knee Raises Rest 1 minute B. Tabata Sit Ups Score lowest reps on each WOD For Reps 4 Rounds 1 Min Max HSPU 1 Min Max Power Cleans 135/95 1 Min Rest
Read More »Thursday 21st 2016
Strength: EMOM x 8 Min – 3 Power Snatch Add weight WOD: 12 Min AMRAP 20 Wall Ball (20/14) 10 T2B 200 M Run
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