3.7.17
Wod 21-15-9 Kettle Bells 70,53 Burpees Air Squats
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EMOM x 16: Min 1: 7 Deadlifts (185/135#) + 7 Box Jumps (24/20″) Min 2: 15/12 Calorie Row Min 3: 7 Wallballs (20/14#) + 5 Strict Hspu Min 4: 40 Double Unders lets focus on these movements opens prep DeadLifts legs and a strong pull Chest up Touch and Go[…]
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Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use[…]
Read More »3.2.17
Strength: 5rm Strict Press 3rm Push Press 1rm Split Jerk Amrap 7 100 double unders 50 sit ups
Read More »3.1.17
In teams of 2, complete 3 sets each of: Partner 1: Row 1000/750 meters Partner 2: AMRAP of 15 Wall Balls + 10 Toes to Bar Once Partner 1 finishes the row, switch places. Repeat for 3 sets each.
Read More »2.28.17
AMRAP 3: 3 Power Cleans (135/95#) 3 Front Squats (135/95#) 3 Push Jerks (135/95#) Rest 3:00 AMRAP 3: 3 Power Cleans(155/105#) 3 Front Squats(155/105#) 3 Push Jerks (155/105#) Rest 3:00 AMRAP 3: 3 Power Cleans (185/135#) 3 Front Squats (185/135#) 3 Push Jerks (185/135#
Read More »2.24.17
Workout 17.1 For time: 10 dumbbell snatches50/35 15 burpee box jump-overs 24/20 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs. If you are not signed up for the opens you[…]
Read More »2.23.17
Bench Press 2-2-2-2-2 building in weight Back Squats 2-2-2-2-2 building in weight Skill 2 min max Double unders
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