1.31.18
Strength: Over Head Squat Build to a heavy single Wod 21-15-9 Chest 2 Bar Push Ups Ohs 75-55
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In teams of 2, perform 5 alternating sets of: 15/12 Calorie Row 12 Toes to Bar 9 Clean & Jerks (115/80) Partner 1 performs 15/12 Calories on the Rower Partner 2 performs 15/12 Calories on the Rower Partner 1 performs 12 Toes to Bar Partner 2 performs 12 Toes to[…]
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Part 1 Back Squat (20X1 tempo) 10-10-10-5-5-5 Sets 1-3: 10 reps @ 50-60% 1RM Sets 4-6: 5 reps @ 70-80% Finish all sets on a 15 minute clock (Rest 2-3 minutes b/w sets) If unsure of your 1RM, build to a TOUGH set of 10 and a TOUGH set of[…]
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Teams of 2 complete Wod 21-15-9 x3 Front Rack Lunge Step 95/65 Box Jumps 24/20 SDHP Ab Mat sit ups
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Wod 3 rounds for time of: Run 600 meters 15 Deadlifts (275/185) 15 Handstand Pushups
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The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.
Read More »1.23.18
Part 1 Overhead Squat 3-3-3-3-3-3-3 Perform a set every two minutes Take the bar from the rack Loading Guidelines: Sets 1-3: Warmup sets, 40-60% Sets 4-7: Working sets, 70-85% Focus on controlled descent, solid overhead position If new to this lift, keep weight light/moderate perform sets of 5 If unable[…]
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Part 1 Power Clean + Power Clean + Jerk Perform one set every 2 minutes for 20 minutes (10 sets) Loading Guidelines: Sets 1-2: 60% 1RM Sets 3-4: 65% Sets 5-6: 70% Sets 7-8: 75% Sets 9-10: 80% If new to this lift, build to a moderately challenging weight, increasing[…]
Read More »1.19.18
Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 150′ Shuttle Sprint 10/7 Calorie Row 150′ Shuttle Sprint Athletes complete full round before switching.
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