5.18.17
Strength: Split Squats 4 sets of 3 reps 5 sec lowering 5 sec hold on Bottom Bench Press: 5 sets of 5 reps building in weight 3X 200M Sprints 1:30 rest
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Strength: Split Squats 4 sets of 3 reps 5 sec lowering 5 sec hold on Bottom Bench Press: 5 sets of 5 reps building in weight 3X 200M Sprints 1:30 rest
Read More »5.17.17
n Honor of Lily “The Queen” Teams Of 2 Complete 1 Mile Run split 70 Front Squats 115,75 60 T2B 200 Double Unders 50 Burpees 40 Pull Ups 600m Run Split 30 Hspu’s 20 Box Jumps 30,24 100 Meter Lily Carry Buddy Carry
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Strength: In 15 minutes Build To heavy Power Clean And Jerk Wod: Grace for time 30 Clean and Jerks 135,95
Read More »5.15.17
120 Double-unders 60 Cal Row 60 Sit-ups 90 Double-unders 45 Cal Row 45 Sit-ups 60 Double-unders 30 Cal Row 30 Sit-ups
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Wod: 5 rounds for time 300m Run 12 Deadlifts 135/95 9 Front Rack lunge Steps 6 Push Jerks 300m Run
Read More »5.11.17
Strength: Squat Snatch build to a heavy in 15 min Wod 15-12-9-6 Ohs 95-65 Burpee over Bar
Read More »5.9.17
Part 1 Front Squat (20X1 tempo) 3-3-3-3-3-3-3 Loading Guidelines: Sets 1-3: 50-70% 1RM Sets 4-7: 80-90%+ Rest 2-3 minutes between sets If new to this lift, perform 7 sets of 5 reps, focusing on mechanics and building to a challenging weight for the last 2-3 sets Part 2 21-15-9 reps[…]
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