Monday, 11.21.16
Strength3 Push Press + 2 Push Jerk + 1 Split Jerk; Rest 1:30 x 4 WOD 10 Min AMRAP5 HSPU10 Box Jumps- 24″/ 20″20 Double Unders
Read More »Saturday, 11.19.16
Teams of 3 CompleteAmrap 7 Back Squats50 Reps 135/9550 Reps 185/135Max Reps 225/155Rest 3 MinAmrap 7 Push Press50 Reps 135/9550 Reps 155/105Max Reps 185/135Rest 3 MinAmrap 7 Hang Power Clean50 Reps 135/9550 Reps 155/105Max Reps 185/135
Read More »11/18
Strength A1. 10 Ring Dips; Rest 30 SecA2. 10 Walking Lunges- Heavy; Rest 30 SecA3. 10 Ring Rows; Rest 1 Min x 4 WOD“Annie”For Time50/ 40/ 30/ 20/ 10Double UndersSit Ups
Read More »11/16
StrengthEMOM x 10 MinMin 1- 3 Power Clean + 5 Strict PressMin 2- AMRAP Pull Ups in 20 Seconds WOD5 Rounds For Time5 Box Jumps- 30″/ 24″10 Shoulder to Overhead- 95/ 6515 HR Push Ups
Read More »11/15
StrengthHang Power Snatch From Below the Knee- 3, 3, 2, 2, 1; Rest 1:30 WODFor Reps1 Min Max Double Unders1 Min Max Power Snatch- 75/ 451 Min Max Cal RowRest 1 Min x 3
Read More »11/14
Strength2 Squat Cleans + 5 Front Squats; Rest 2 Min x 4 WOD6 Rounds For Time6 Power Clean- 95/ 656 Thusters6 Barbell Burpees
Read More »Friday 11/11
StrengthBench Press- Build to a 1RM WODFor Time10 Knees to Elbows/ 1 KB Swing- 70,539 Knees to Elbows/ 2 KB Swing8 Knees to Elbows/ 3 KB Swing7 Knees to Elbows/ 4 KB Swing……Continue subtracting 1 Knees to Elbow and adding 1 KB Swing until you finish with 1 Knee to[…]
Read More »Thursday 11/10
StrengthSnatch 1.1.1; Rest 10 Sec/ Rest 1:30 x 4 WOD8 Min AMRAP6 Squat Snatch- 95lb/ 65lb12 Cal Row
Read More »Wednesday 11/9
StrengthDeadlift- 5, 4, 3, 5, 4, 3; Rest 1:30 WODFor Time21/ 15/ 9Deadlifts- 225/ 155Box Jumps- 30″/ 24″
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