5.5.17
Teams of 3 Amrap 20 12 Cal Row 9 Power Snatches 75,55 6 T2b one athlete completes full round then switch
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Teams of 2 complete for time 800m Row 40 Bench Press 135,95 30 Russian Kbs 70,53 1000m Row 30 Bench Press 20 Russian Kbs 2000M Row 20 Bench Press 10 Russain Kbs
Read More »5.3.17
Happy Birthday Pops!! Wod 3 Rounds For Time 600m Run 2 Rope Climbs 12 Push Press 95,65
Read More »5.2.17
Part 1 Back Squat (30X1 tempo) Build to 5 rep max in 20 minutes Loading Guidelines: Sets 1-3: 3-5 reps @ 40-60% Sets 4-7: 5 reps @ 70-85%+ Part 2 Amrap 10 30 Double Unders 15 Wall Balls (20/14)
Read More »4.29.17
Teams of 2: 100 Calorie Row 100 Box Jump Overs (24/20″) 100 Deadlifts (185/125#) 100 Wallballs (20/14#) 100 Burpees 100 Wallballs (20/14#) 100 Deadlifts (185/125#) 100 Box Jump Overs (24/20″) 100 Calorie Row
Read More »4.27.17
Part 1 Power Snatch 3-3-3-3-3-3-3-3 Perform a set every 2 minutes Only continue increasing in weight if mechanics on ALL 3 reps is consistent and solid Sets 1-4: 40-70%, warmup sets (touch and go reps) Sets 5-8: 80-90%, working sets (drop and reset each rep) Part 2 Run 800 meters[…]
Read More »4.26.17
For time: 25 Calorie Row 25 Thrusters (135/95) 25 Calorie Row Part 2 Thruster (from floor) Build to a 3 rep max in 15 minutes Perfrom immediately following Part 1
Read More »4.25.17
“2016 Masters Qualifier Event 3” AMRAP in 15 minutes: 55 Double Unders 15 CTB Pullups 5 Hang Power Cleans (155/105)
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