Thursday 9/8
Strength Squat Clean- 1, 1, 1, 1- Rest 2 Min WOD “Elizabeth” For Time 21/ 15/ 9 Squat Clean- 135/ 95 Ring Dips *Compare to 6/27/16
Read More »Wed 9/7
Strength EMOM x 10 Min 3 Power Snatch- TnG WOD 3 Rounds For Time Run 400M 10 Push Press- 95/ 65 12 Box Jump- on and over- 24″/ 20″
Read More »Tuesday 9/6
WOD “The Chief” 5 Sets 3 Min AMRAP 3 Power Clean- 135/ 95 6 Push Ups 9 Air Squats *Compare to 7/11/16
Read More »Saturday 9/3
WOD With a Partner 5 Rounds For Time 60 Double Unders 40 Russian KB Swings- 70/ 54 30 Wall Ball- 20lb/ 14lb to 10ft 1 Partner Work/ 1 Rest
Read More »Friday 9/2
Strength EMOM x 10 Min Min 1- Max Reps Strict HSPU in 30 Sec Min 2- Max Reps Strict Pull Ups in 30 Sec WOD For Time 21/ 15/ 9 Pull Ups Burpees Run 400M
Read More »Thursday 9/1
Strength Every 2 Min x 5 Sets 3 Dead Lifts *Try to add weight each set until you reach your heaviest weight from last week WOD 3 Rounds For Time 12 Dead Lift- 225/ 135 20 Cal Row
Read More »Wednesday 8/31
Strength Power Clean n Push Jerk- Work to a heavy 5 in 10 Min WOD 5 Rounds for Time 6 Power Clean n Jerk- 155/ 105 30 Double Unders
Read More »Tuesday 8/30
Strength Hang Snatch from Hip x 1+ Hang Snatch from below the knee x 1 Rest 2 Min x 4 Sets WOD 8 Min AMRAP 8 Hang Squat Snatch- 95/ 65 8 Box Jumps- 24″/ 20″
Read More »Monday 8/29
Strength Front Squat- 2, 2, 2, 2; Rest 2 Min WOD 3 Rounds For Time 25 KB Swings- 70/ 54 25 Burpees
Read More »Sat 8/27
WOD SaturdayTotal reps with partner4 min cal row4 min kbs (53,35)4 min 100m sprints4 min walking lunge steps (45,25)4 min v ups
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