7.29.17
Team of 2 5 rounds of: 1 min Wall-ball 20/14 1 min muscle clean 75/55 1 min Box Jump, 20 1 min Hspu 1 min Row (Calories 1 min rest
Read More »7.28.17
Emom 10 2 Hang Power Snatches Building in weight then “Midline” 3 rounds, not for time: 25 AbMat Sit-Ups 25 Ghd Hip Extensions 25 sec Flutter Kicks
Read More »7.27.17
Strength: Strict press 3 sets of 3 Push Press 3 sets of 3 Back Squats 3 sets of 3 pause squats at the bottom 3 seconds hold Wod Amrap 9 6 Strict Pull ups 9 Front Squats 135/95
Read More »7.26.17
At minute 0 complete: 100 Double Unders 25 Burpees w/ lateral hop over bar 15 Deadlifts (315/215) At minute 10 complete: 100 Double Unders 20 Burpees w/ lateral hop over bar 20 Deadlifts (275/185) At minute 20 complete: 100 Double Unders 15 Burpees w/ lateral hop over bar 25 Deadlifts[…]
Read More »7.25.17
Teams of 2: 10-9-8-7-6-5-4-3-2-1 Hang Power Clean & Jerk (135/95) 100 Meter Run Partner Completes Full round then switch
Read More »7.21.17
Teams Of 2 Complete Amrap 25 5 Back Squats 205, 145 5 HSPU 5 KBS 70,53 5 Box Jumps 30,24 75 Double unders
Read More »7.20.17
Strength: Dead Lifts Emom 14 2 reps every 2 mins building 7 sets Wod 3Rft 400M Run 15 Front Rack Lunge Step 115,75 15 Push Press 115,75 15 K2E
Read More »7.19.17
Wod: 2k Row 150 Double Unders 10 Rounds of Cindy Cindy 1 Rd 5 pull ups 10 push ups 15 Air Squats
Read More »7.18.17
Strength: Power Clean 3-3-3-2-2-2-1-1-1-1 Build to a 1 rep max for the day One set every 2 minutes for 20 minutes (10 sets) Set 1: 3 reps @ 40% 1RM Set 2: 3 reps @ 50% Set 3: 3 reps @ 60% Set 4: 2 reps @ 70% Set 5:[…]
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