5.11.17
Strength: Squat Snatch build to a heavy in 15 min Wod 15-12-9-6 Ohs 95-65 Burpee over Bar
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Part 1 Front Squat (20X1 tempo) 3-3-3-3-3-3-3 Loading Guidelines: Sets 1-3: 50-70% 1RM Sets 4-7: 80-90%+ Rest 2-3 minutes between sets If new to this lift, perform 7 sets of 5 reps, focusing on mechanics and building to a challenging weight for the last 2-3 sets Part 2 21-15-9 reps[…]
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Teams of 3 Amrap 20 12 Cal Row 9 Power Snatches 75,55 6 T2b one athlete completes full round then switch
Read More »5.6.17
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)
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