Friday, 04.15.2016
StrengthBench Press- 3RM WOD 3 Rounds For Time 30 KB Swings- 24kg/ 16kg 20 Walking Lunges with KB
Read More »Thursday, 04.14.2016
Strength3 Rounds 30 Sec Max Pull Ups- Strict; Rest 30 Sec 30 Sec Max Pull Ups- Kipping Rest 2:30 WOD 7 Min AMRAP 7 Toe to Bar 7 Box Jumps- 24″/ 20″ Rest 2 Min 7 Min AMRAP 7 Wall Balls- 20/14 to 10ft 7 Box Jumps- 24″/ 20″
Read More »Wednesday, 04.13.2016
Strength3 Sets Building Power Clean Cluster 1. 1. 1; Rest 10 Sec/ Rest 2 Min WOD 5 Rounds For Time 8 HSPU 10 Front Squats- 95/ 65 20 Double Unders
Read More »Tuesday, 04.12.2016
WOD 3 Rounds For Reps In 3 Min Run 200M 7 Burpees AMRAP Squat Snatches in remaining time- 95/ 65 Rest 2 Min Rest 5 Min 2 Rounds For Reps In 6 Min Run 400M 12 Burpees AMRAP Power Snatch in remaining time- 95/ 65 Rest 3 Min
Read More »Monday, 04.11.2016
Strength Split Jerk- 1RM (from rack) WOD For Time 30 Deadlift- 185/ 125 30 No Push Up Burpee Box Jumps- 24″/ 20″ 30 Cal Row
Read More »Friday, 04.08.2016
StrengthBench Press- 5RM WOD For Reps On a 12 Min Clock 1/ 2/ 3/ 4/ 5 Muscle Ups Power Cleans Round 1- 135/ 95 Round 2- 165/ 115 Round 3- 185/ 135
Read More »Thursday, 04.07.2016
StrengthDeadlift- 3, 3, 3, 3 Building WOD 3 Rounds For Time 20 KB Swings- 70/ 53 10 No Push Up Burpee Box Jumps- 24″/ 20″
Read More »Wednesday, 04.06.2016
StrengthSplit Jerk- 3RM From Rack WOD 3 Sets For Reps In 2 Min Row 20 Cal- Male/ 15- Cal Female AMRAP Power Snatches in Remaining Time- 74/ 45
Read More »Tuesday, 04.05.2016
StrengthBack Squat Cluster 3 . 3 . 3; Rest 10 Sec/ Rest 2 Min x 3 Sets Building *Try to add weight from 3/24/16 WOD For Time 10, 9, 8, 7, 6, 5, 4, 3, 2 ,1 Chest to Bar Pull Ups Front Squats- 115/ 85
Read More »Monday, 04.04.2016
StrengthShoulder Press Cluster 3. 3. 3; Rest 10 Sec/ Rest 2 Min x 3 Sets Building WOD For Time (20 Min Cap) 30 HR Push Ups/ 60 DU’s 25 HR Push Ups/ 50 DU’s 20 HR Push Ups/ 40 DU’s 15 HR Push Ups/ 30 DU’s 10 HR Push Ups/[…]
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