8.4.17
Wod Teams of 2 4 rounds for time: 15 Muscle Ups 60 Wall Balls (20/14) 100 M Farmers Carry 70/53 One Athlete works one rest
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Wod 21-18-15-12-9 reps for time: Toes to Bar Kettlebell Swings (70/53) Burpee Box Jump Overs (24/20)
Read More »8.2.17
Strength: Front Squat (20X1 tempo) Build to a heavy 1 in 15 minutes Loading Guidelines: Sets 1-2: 3 reps @ 50-60% Sets 3-4: 2 reps @ 70-80% Sets 5-8: 1 rep @ 85-90% For time: Wod 30/24 Calorie Row 30 Hang Squat Cleans (135/95) 30/24 Calorie Row
Read More »8.1.17
Build to a 1 rep max Strict Press in 10 minutes immediately followed by: Build to a 1 rep max Push Press in 10 minutes Wod: Amrap 12 24 Double Unders 12 Alternating Front Rack Reverse Lunges (115/80) 24 Double Unders 12 Push Press (115/80)
Read More »7.31.17
Wod: For time: Run 400 meters 50 Pullups Run 400 meters 50 Pushups Run 400 meters 50 AbMat Situps Run 400 meters 50 Squats
Read More »7.29.17
Team of 2 5 rounds of: 1 min Wall-ball 20/14 1 min muscle clean 75/55 1 min Box Jump, 20 1 min Hspu 1 min Row (Calories 1 min rest
Read More »7.28.17
Emom 10 2 Hang Power Snatches Building in weight then “Midline” 3 rounds, not for time: 25 AbMat Sit-Ups 25 Ghd Hip Extensions 25 sec Flutter Kicks
Read More »7.27.17
Strength: Strict press 3 sets of 3 Push Press 3 sets of 3 Back Squats 3 sets of 3 pause squats at the bottom 3 seconds hold Wod Amrap 9 6 Strict Pull ups 9 Front Squats 135/95
Read More »7.26.17
At minute 0 complete: 100 Double Unders 25 Burpees w/ lateral hop over bar 15 Deadlifts (315/215) At minute 10 complete: 100 Double Unders 20 Burpees w/ lateral hop over bar 20 Deadlifts (275/185) At minute 20 complete: 100 Double Unders 15 Burpees w/ lateral hop over bar 25 Deadlifts[…]
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