Wed 7/27
Strength EMOM x 10 Min- 2 Power Snatch *Try to add weight as you go WOD “Annie” For Time 50/ 40/ 30/ 20/ 10 Double Unders Sit Ups *Compare to 5/25/16
Read More »Tuesday 7/26
Strength Tempo Front Squat- 5, 5, 5 @ 30X1- Building; Rest 2 Min *Try to add weight to last week WOD “Karen” For Time 150 Wall Balls- 20/ 14lb to 10ft
Read More »Monday 7/25
Strength Split Jerk- 3RM *Compare to 4/5/16 WOD For Time (20 Min Cap) 21/ 15/ 9 Chest to Bar Pull Ups Run 400M
Read More »Saturday July 23rd 2016
WOD With A Partner 3 Rounds For Time 60 Sit Ups 40 KB Swings 53/35 60 Front Squats 95/65 40 N-P Burpee Box Jumps 24/20
Read More »Friday July 22, 2016
A. Tabata Knee Raises Rest 1 minute B. Tabata Sit Ups Score lowest reps on each WOD For Reps 4 Rounds 1 Min Max HSPU 1 Min Max Power Cleans 135/95 1 Min Rest
Read More »Thursday 21st 2016
Strength: EMOM x 8 Min – 3 Power Snatch Add weight WOD: 12 Min AMRAP 20 Wall Ball (20/14) 10 T2B 200 M Run
Read More »Wed July 20th 2016
Strength: Split Jerk from Rack 3-3-3 Rest 2 Min WOD For Time 50-40-30-20-10 KB Swings (53/35) Air Squats
Read More »Tuesday July 19th 2016
Strength: Deadlift Cluster 5,4,3 rest 10 Sec/rest 2 min x 3 WOD “Christine” 3 RFT Row 500M 12 DL @ Bodyweight 21 Box Jumps (24/20)
Read More »Monday July 18th, 2016
Strength: Tempo Front Squat 5,5,5 @3311 Building – rest 2 min *Try to add weight to last week WOD 10 Min AMRAP 40 DU 20 PullUps 10 Thrusters (115/85)
Read More »Sat July 16th
WOD The CFTC 60 With Partner 60 C2B 60 Wall Ball (20/14) 60 T2B 60 Thrusters (95/65) 60 Cal Row 60 OH Walking Lunges with Plate (45/25) 60 Burpees 1 partner works while other rests Compare to 5/14/2016
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