8.30.17
Part 1 Deadlift Build to a 1 rep max in 20 minutes Loading Guidelines: Set 1: 5 reps @ 40% Set 2: 4 reps @ 50% Set 3: 3 reps @ 60% Set 4: 2 reps @ 70% Sets 5-9: 1 rep @ 80-100% Wod 7 rounds for time: 35[…]
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AMRAP 5 50/35 Calorie Row AMRAP Macho Man (135/95) rest 5:00 AMRAP 5 35/25 Calorie Row AMRAP Macho Man (155/105) rest 5:00 AMRAP 5 20/15 Calorie Row AMRAP Macho Man (185/135) “Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks
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Happy Birthday Rosario!! she has been all over me for this wod on her Bday! Filthy Fifty for time 50 Box jumps 24/20 50 Jumping Pull ups 50 Kettle bell swings 35/26 50 Walking Lunges 50 Knees to Elbow 50 Push Press 45/35 50 ghd Hip Ext or good morning[…]
Read More »8.25.17
Teams of 2 Complete 50 Cal Row 50 Box jumps 24/20 50 T2b 50 Kettle Bell Swings 53/35 200 Double unders 50 Wall Balls 20/14 50 V ups 50 Push Press 95/65 50 Front Rack Lunge step in place 95/65 400M Run Together w/med ball 20/14
Read More »8.24.17
0:00 – 10:00 1 Mile Run Max Clean & Jerks (135/95) in time remaining 10:00 – 13:00 Rest 13:00 – 20:00 800 Meter Run Max Power Snatch (115/80) in time remaining 20:00 – 23:00 Rest 23:00 – 27:00 400 Meter Run Max Thrusters (95/65) in time remaining
Read More »8.23.17
AMRAP 4 15-12-9 Dead Lifts 225/155 Hspu Max Calorie Row in Time Remaining Rest 4 minutes Amrap 4 12-9-6 Dead Lifts 185/125 Hspu Max Cal Row Rest 4 Min Amrap 4 12-9-6 Dead Lifts 135/95 Hspu Max cal Row
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“Satans Whiskers” 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/115) 10 Burpees
Read More »8.18.17
Wod Teams of 3 Complete 100/75 Cal Row 75 Hang Power Cleans 155/105 50 Box Jumps 30/24 100/75 Cal Row 75 Front Squats 155/105 50 Barbell Burpees 100/75 Cal Row 75 Push Jerks 155/105 50 Box Jumps 30/24
Read More »8.17.17
Strength: Snatch Grip Deadlift 2-2-2-2-2 Building in weight in 15 min build to a heavy set 1 Hang Squat Snatch, 1 Ohs, 1 Full Snatch
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