Monday May 2, 2016
Strength: Front Squat 1RM WOD “Fran” – for time 21-15-9 Thrusters (95/65) Pull-Ups
Read More »Saturday, 04.30.2016
WOD20 Min AMRAP Run 400M Relay 50 Thrusters- 75/ 45lb 30 Pull Ups *1 Partner works/ 1 Partner rests
Read More »Friday, 04.29.2016
Strength A. Bench Press – 10, 8, 6 B. Tabata Push Ups WOD For Time (15 Min Cap) 40/ 30/ 20 Wall Balls (20/ 14) to 10ft Calorie Row
Read More »Thursday, 04.28.2016
StrengthWeighted Pull Up- Mixed Grip- 6, 5, 4, 4 WOD 18 Min AMRAP 6 Chest to Bar Pull Ups 7 Burpees 8 KB Swings- 32kg/ 24kg
Read More »Wednesday, 04.27.2016
Strength 4 Sets Building Hang Squat Snatch (hip) x 1 + Hang Squat Snatch (knee) x 1 + Squat Snatch x 1 WOD For Time (20 Min Cap) 100 Double Unders Then 12/ 10/ 8/ 6/ 4/ 2 Hang Squat Snatch- 95/ 65 Toe to Bar Then 100 Double Unders
Read More »Tuesday, 04.26.2016
StrengthFront Squat- 1RM WOD “Fran” For Time 21/ 15/ 9 Thrusters- 95/ 65 Pull Ups
Read More »Monday, 04.25.2016
StrengthStrict Shoulder Press- 1RM WOD 3 Rounds For Time 5 Power Clean- 155/ 105 10 HSPU Run 400M
Read More »Saturday, 04.23.2016
WODWith a Partner 25 Min AMRAP 30 Toe to Bar 30 Squat Cleans- 95lb/ 65lb 30 Burpees over the bar *After each round Run 200M Relay
Read More »Friday, 04.22.2016
Strength3 Rounds 30 Sec Max HSPU; Rest 30 Sec 30 Sec Max Ring Dips; Rest 30 Sec 30 Sec Max Push Ups Rest 2:30 WOD 4 Min AMRAP 4 Burpee Box Jumps- 24″/ 20″ 8 KB Swings- 24kg/ 16kg Rest 1 Min x 3 *After 1 Min rest, pick up[…]
Read More »Thursday, 04.21.2016
StrengthBench Press- 1RM WOD 14 Min AMRAP Run 200M 12 Chest to Bar Pull Ups
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