7.19.18
Back Squats 10-10-10-10 Building in weight Wod 21-15-9 Front Rack Lunge Steps 115/75 Hspu’s Burpee Box Jumps 24/20
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Complete as many reps as possible in 20 minutes of: 30 Power Snatches (75/55) Run 400 meters 20 Power Snatches (115/75) Run 400 meters 10 Power Snatches (135/85) Run 400 meters Max Power Snatches (165/105) * Don’t count the runs as reps – only score Snatch reps Scoring: Reps
Read More »7.16.18
Part 1 Hang Power Clean Perform a set of 2 reps every 90 seconds Sets 1-4: Warmup sets, 40-70% 1RM Sets 5-8: Working sets, 80-90% * Technique dictates loading – stop adding weight if technique breaks down Scoring: Load Part 2 Complete as many rounds as possible in 10 minutes[…]
Read More »7.14.18
Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) rest 3 minutes 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) rest 3 minutes 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185)
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Teams of 2, AMRAP 20: 100/80 Calorie Row 50 Kettlebell Swings (70/53) 100/80 Calorie Row 150m Tire Drag 45/35
Read More »7.12.18
STRENGTH: Back Squats 5-5-5-5-5 Death By Airdyne Min 1 2 Cals Min 2 4 Cals Min 3 6 Cals Min 4 8 Cals Min 5 10 Cals Min 6 12 Cals Min 7 14 Cals Min 8 16 Cals Min 9 18 Cals Min 10 20 Cals…
Read More »7.11.18
For Time: 35 Pull-ups 400 Meter Run 21 Wall Balls (20/14) 800 Meter Run 21 Wall Balls (20/14) 400 Meter Run 35 Pull-ups
Read More »7.9.18
Overhead Squat Build to a Heavy Set of 3 From The Rack AMRAP 12: 2 Power Snatches (115/75) 4 Overhead Squats (115/75) 16/12 Calorie Row
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