Monday May 23rd
Strength: 4 Sets Building Squat Snatch Cluster: 1-1-1, Rest 10 seconds Rest 2 Min WOD 6 Min AMRAP Climb Ladder 1 OHS (95/65) 1 Burpee Over the Bar 2 OHS 2 Burpee Over the Bar 3 OHS 3 Burpee Over the Bar…..
Read More »Sat May 21st
Partner WOD: (partners alternate full rounds) 22 Min AMRAP Run 200M 8 No Push Up Burpee Box Jumps Every 2 Rounds: complete 20 Deadlifts (185/115)
Read More »Friday May 20
Strength: 4 Sets Building Hang Power Snatch (hip) x 2 +Hang Power Snatch (front of knee) x 2 WOD: EMOM x 10 Min Min1: 30 sec max wall balls (20/14) Min2: 30 sec max burpees
Read More »Thurs May 19th
Strength: EMOM x 12 Min Min1: 30 Sec max Ring Dips Min2: 30 sec Max Strict Pull-ups WOD: 14 Min AMRAP 12 T2B Run 200M
Read More »Wed May 18th
Strength: Tempo Front Squat @3311 – 5,5,5 Building WOD: 12 Min AMRAP 10 Box Jumps (30/24) 10 KB Swings (70/53)
Read More »Tuesday May 17th
Strength: 4 Sets Building Hang Power Clean x2 + Push Jerk x2 WOD: 5 RFT 12 Cal Row 9 Hang Power Clean (135/95) 6 Shoulder to Overhead
Read More »Monday May 16th
Strength: Squat Snatch – Build to a 1RM WOD: For Time 21/15/9 Overhead Squat (95/65) C2B
Read More »May 14th, 2016
WOD: “THE CFTC 60” With a Partner 60 C2B PU 60 WB (20/14) 60 T2B 60 Thrusters (95/65) 60 Cal Row 60 OH Walking Lunges with Plate (45/25) 60 Burpees *1 partner rests while other works.
Read More »May 13th, 2016
Strength: Tempo Bench Press @3311 – 5,5,5 Building *Tempo is 3 seconds lowering/3 seconds pause at bottom/1 second on way up/1 second pause at top WOD: 12 Min AMRAP 8 GHD Sit-ups 10 HR Push-ups 12 Hang Power Cleans (115/85)
Read More »May 12th, 2016
Strength: EMOM x 12 Min 30 Sec Max Muscle Ups *if you do not have muscle ups yet, perform a pulling movement on minute 1 and a pushing movement on minute 2. WOD: 4 Rounds each for Time, beginning every 4 minutes 30 DU 20 KBS (70/53) 15 No Push-up[…]
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