Friday May 27th
Strength” 4 Sets Building Hang Power Clean (mid thigh) x1 + Hang Squat Clean (mid thigh) x1 + Front Squat x1 WOD For reps EMOM x10 Mimn Min1: 30 Sec Max Front Squats (95/65) Min2: 30 Sec Max Pull-Ups
Read More »Thursday May 26th
Strength: EMOM x 12 Min Min1: 30 Sec max Ring Dips Min2: 30 Sec Max Strict Pull-ups *Try to match or better last weeks numbers WOD 5RFT 15 HR Push Ups 15 KBS (70/53)
Read More »Wednesday May 25th
Strength: Tempo Back Squat @ 3311 3 x 5 Building WOD “Annie” 50-40-30-20-10 Double Unders Ab Mat Sit-ups
Read More »Tuesday May 24th
Strength: Clean & Jerk 1RM WOD “Jackie” Row 1k meters 50 Thrusters (45/25) 30 Pull-ups
Read More »Monday May 23rd
Strength: 4 Sets Building Squat Snatch Cluster: 1-1-1, Rest 10 seconds Rest 2 Min WOD 6 Min AMRAP Climb Ladder 1 OHS (95/65) 1 Burpee Over the Bar 2 OHS 2 Burpee Over the Bar 3 OHS 3 Burpee Over the Bar…..
Read More »Sat May 21st
Partner WOD: (partners alternate full rounds) 22 Min AMRAP Run 200M 8 No Push Up Burpee Box Jumps Every 2 Rounds: complete 20 Deadlifts (185/115)
Read More »Friday May 20
Strength: 4 Sets Building Hang Power Snatch (hip) x 2 +Hang Power Snatch (front of knee) x 2 WOD: EMOM x 10 Min Min1: 30 sec max wall balls (20/14) Min2: 30 sec max burpees
Read More »Thurs May 19th
Strength: EMOM x 12 Min Min1: 30 Sec max Ring Dips Min2: 30 sec Max Strict Pull-ups WOD: 14 Min AMRAP 12 T2B Run 200M
Read More »Wed May 18th
Strength: Tempo Front Squat @3311 – 5,5,5 Building WOD: 12 Min AMRAP 10 Box Jumps (30/24) 10 KB Swings (70/53)
Read More »Tuesday May 17th
Strength: 4 Sets Building Hang Power Clean x2 + Push Jerk x2 WOD: 5 RFT 12 Cal Row 9 Hang Power Clean (135/95) 6 Shoulder to Overhead
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