Thursday, 04.07.2016
StrengthDeadlift- 3, 3, 3, 3 Building WOD 3 Rounds For Time 20 KB Swings- 70/ 53 10 No Push Up Burpee Box Jumps- 24″/ 20″
Read More »Wednesday, 04.06.2016
StrengthSplit Jerk- 3RM From Rack WOD 3 Sets For Reps In 2 Min Row 20 Cal- Male/ 15- Cal Female AMRAP Power Snatches in Remaining Time- 74/ 45
Read More »Tuesday, 04.05.2016
StrengthBack Squat Cluster 3 . 3 . 3; Rest 10 Sec/ Rest 2 Min x 3 Sets Building *Try to add weight from 3/24/16 WOD For Time 10, 9, 8, 7, 6, 5, 4, 3, 2 ,1 Chest to Bar Pull Ups Front Squats- 115/ 85
Read More »Monday, 04.04.2016
StrengthShoulder Press Cluster 3. 3. 3; Rest 10 Sec/ Rest 2 Min x 3 Sets Building WOD For Time (20 Min Cap) 30 HR Push Ups/ 60 DU’s 25 HR Push Ups/ 50 DU’s 20 HR Push Ups/ 40 DU’s 15 HR Push Ups/ 30 DU’s 10 HR Push Ups/[…]
Read More »Saturday, 04.02.2016
StrengthClean n Jerk- Heavy Single in 15 Min WOD With a Partner 16 Min AMRAP 6 Chest to Bar Pull Ups 6 Burpee Box Jumps- 24″/ 20″ *Partners alternate full rounds
Read More »Friday, 04.01.2016
StrengthBench Press Cluster- 3 . 3 . 3; Rest 10 Sec/ Rest 1:30 x 3 Sets Building WOD 12 Min AMRAP 12 Barbell OH Lunges- 65/ 45 12 Toe to Bar 12 HR Push Ups
Read More »Thursday, 03.31.2016
StrengthDeadlift Cluster 3 . 3 . 3; Rest 10 Sec/ Rest 2 Min x 3 Sets Building WOD For Time (15 Min Cap) 30 Deadlift- 185/ 125 25 Power Cleans- 135/ 95 20 Shoulder to Overhead- 95/ 65
Read More »Wednesday, 03.30.2016
StrengthHang Power Snatch x 1 + Hang Squat Snatch x 2- Rest 1:30 x 4 Sets Building WOD For Reps (total double unders) In 10 Min Row 2K AMRAP Double Unders in remaining time *Add 50 Double Unders as a bonus if you row a sub 7 min 2K
Read More »Tuesday, 03.29.2016
STRENGTH FLR, accumulate 7 minutes WOD AMRAP 15 200m run 7 k2e 7 burpees 10 air squats
Read More »Monday, 03.27.2016
StrengthWeighted Pull Up- 1RM (pronated grip) 5 x 5 Partner assisted pull ups or 5 x 5 tough ring rows if you do not have pull ups yet WOD 10 Min AMRAP 5 Power Cleans- 135lb/ 95lb 5 Box Jumps- 30″/ 24″
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