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
Read More »5.12.17
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[…]
Read More »