6.1.18
In Teams of 3, AMRAP 25: 12/9 Calorie Bike 6 Burpees over plate 100 Meter Plate Carry 45/35
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Flight simulator 5-10-15-20-25-30-35-40-45-50 back down 12 min cap great one to pr double unders on. Emom 16 Min 1 4 Power Cleans Min 2 4 Hang Power Cleans Min 3 4 Squat Cleans Min 4 4 Hang Squat Cleans rx 155/105 scaled options 135/95 -115/75 -95/65- 75/45 focus is great[…]
Read More »5.29.18
AMRAP 10: 3 Calorie Bike, 3 Kettlebell Swings (53/35) 6 Calorie Bike, 6 Kettlebell Swings (53/35) 9 Calorie Bike, 9 Kettlebell Swings (53/35)
Read More »5.28.18
Murph Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1 mile Run
Read More »5.26.18
Teams of 2 Complete 2 Rft 200 Double Unders 200m Farmers Carry 70,53 50 Kettle Bell Swings 70,53 50 Burpees 50 Hang Power Cleans 115,75 50 Push Press 115,75 50 Cal Row
Read More »5.25.18
Teams of 3 For Time (30 Minute Cap): 90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (65/45) 90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (75/55) 90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (95/65) 90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (115/75) 90/60 Calorie Bike, 15 Power Snatches,[…]
Read More »5.24.18
We have made great strides on these lifting clinics. We went over Clean pulls helping understand triple ext hips open. creating power. staying on heels as long as possible. Rack postion meeting the bar with great timing. that was the tall clean. not letting bar crash on you. explosive power,[…]
Read More »5.22.18
Alternating On the Minute x 20 Minute 1: 3 Deadlifts Minute 2: 10 Sit-Ups + 20 Double Unders Start at estimated 50% of best deadlift, and build in loading over the course of the rounds. Post times and load each round in your notes heaviest Deadlift weight for your log.
Read More »5.23.18
Front Squat for load: #1: 5 reps @ 50% #2: 5 reps @ 60% #3: 5 reps @ 70% #4: 3 reps @ 75% #5: 3 reps @ 80% #6: 3 reps @ 85% #7: 1 rep @ 90% #8: 1 rep @ 95% #9: 1 rep @ 100% Wod:[…]
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