3.13.18
Back Squats 5-5-4-4-3-3-2-2 Wod Amrap 7 7 burpees 7 strict pull ups
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EMOM x 16 (4 Rounds): Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups Minute 2: 15 Box Jumps (24/20) Minute 3: 7 Power Cleans 115/75 + 7 Push Press Minute 4: 15/12 Calorie Row
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In teams of 2, complete: 30 Clean & Jerks (135/95) (switch every 5 reps) 60 Burpees w/ lateral hop over bar (switch every 10 reps) 90 Calorie Row (switch every 15 calories) 60 Burpees w/ lateral hop over bar (switch every 10 reps) 30 Clean & Jerks (switch every 5[…]
Read More »3.8.18
Emom 16 Min 1 8 Power Snatch 95/75 Min 2 20 Hollow Rocks Min 3 10 Dead Lifts 195/135 Min 4 50 Double Unders
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Teams of 2 complete Complete as many rounds as possible in 20 minutes of: 30 Wall Balls (20/14) 30 Burpee Box Jump Overs (24/20) 6 Ring Muscle Ups
Read More »3.6.18
Strength: Complex 5 Sets 1 Squat Clean 1 Hang squat clean 1 Front Squat 1 Split jerk Wod 21-15-9 Front Rack Lunge steps 115,75 Hspu’s
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Complete as many rounds as possible in 15 minutes of: 60 Double Unders (scale reps to max in 1 minute or sub 90 Single Unders) 30 KB Swings (53/35) 15 Toes to Bar
Read More »3.1.18
In teams of 2, complete 5 alternating sets each: Each partner runs 200 meters Each partner performs 15 Box Jumps24/20 + 15 Ohs 75/55 Partner 1 runs 200 meters Partner 2 runs 200 meters Partner 1 completes 15 Box jumps + 15 Ohs Partner 2 completes 15 Box Jumps +[…]
Read More »2.28.18
Skill Work Pick a skill and work on it for 10 min ask the coach for progressions Wod Emom 16 8-10 Hang Power Clean 135/95 8-10 Burpees over the bar 2 Rope Climbs 10-15 Ghd Sit ups
Read More »2.27.18
Part 1 Front Squat 5-5-5-3-3-3-1-1-1 Loading Guidelines: Sets 1-3: 5 reps @ 50-70% Sets 4-6: 3 reps @ 75-85% Sets 7-9: 1 rep @ 90%+ Part 2 Complete as many rounds as possible in 7 minutes of: 1,2,3,4,5…Thrusters (95/65) 1,2,3,4,5…Strict Pull Ups Continue adding 1 rep every set. Climb the[…]
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