11.15.17
Strength: From the Rack 4 sets of 1 Push Press 1 Push jerk 1 Split Jerk Wod: 21-15-9 Kettle Bell Swings 53,35 Push Ups T2b
Read More »11.14.17
AMRAP 4: 60 Double Unders 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 60 Double Unders 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 60 Double Unders 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20)
Read More »11.13.17
Strength: Back Squat (30X1 tempo) 3-3-3-3-3-3-3-3 Perform a set every 2 minutes Loading Guidelines: Sets 1-4: 40-70% 1RM Sets 5-8: 80-85% WOD 3 RFT 400M Row 30 Wall Balls 20,14 20 C2B Pull Ups
Read More »11.10.17
Teams of 2 Complete for time “Scooby Doo” 30 Deadlifts 275,185 300 Double unders 30 T2b 30 Box Jumps 30,24 1500 M Row split every 250 meters 10 Rope Climbs 30 DeadLifts 300 Double unders 30 T2b 30 Box jumps 1500m Row 10 Rope Climbs When at bottom of last[…]
Read More »11.9.17
Complete as many rounds as possible in 20 minutes of: Run 400 meters 300′ Double KB Farmers Carry (70/53) 50′ Handstand Walk Handstand Walk Scale distance (i.e. 25′) Sub 3-5 Wall Climbs
Read More »11.8.17
Strength: Thrusters 2-2-2-2-2 Building AMRAP 7: 3 Thrusters (95/65), 3 Lateral Burpees 6 Thrusters (95/65), 6 Lateral Burpees 9 Thrusters (95/65), 9 Lateral Burpees Add 3 Repetitions per round.
Read More »11.6.17
Prep Clean & Jerk Build to workout weight in 10 minutes Choose the variation of the lift (i.e. Squat or Power Clean, Split or Push Jerk) that allows you to use the most weight with great technique Go as heavy as possible – a rough guideline is to use 80-85%[…]
Read More »11.3.17
Happy 27th Anniversary Cannons! please write a wondeful comment below to these two Sweet Hearts and love birds. Teams of 3 Amrap 27 10 Front Rack Lunges 115/75 10 Hspu 20 Lateral bar hops 200M Row *Relay style. Athlete 2 can start once athlete 1 leaves for the row.
Read More »11.1.17
Strength: Jerk 3-3-3-2-2-2-1-1-1 Perform a set every 2 minutes Take the bar from the rack Build to a heavy single – let technique dictate loading If proficient, you can perform a Split Jerk. If not, perform a Push Jerk If new to this lift, perform 9 sets of 3 Push[…]
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