1.9.17
Strength Clean n Jerk- 1.1.1; Rest 10 Sec/ Rest 1:30 x 3 WOD Every 3 Min x 4 6 Squat Cleans- 115lb/ 75lb 6 Shoulder to Overhead 6 Burpees over the Bar * Post time for each interval to whiteboard
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With a Partner For Time (30 Min Cap) 30 Burpees 100 Deadlift- 135lb/ 95lb 150 Air Squats 200 Double Unders 30 Burpees One partner works while one partner rests. Resting partner must sit in bottom of squat
Read More »1.6.17
Strength Power Snatch- Heavy Single in 12 Min WOD For Reps EMOM x 12 Min Min 1- 30 Sec Overhead Squat- 95lb/ 65lb Min 2- 30 Sec Chest to Bar Pull Ups
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Strength Power Snatch- Heavy Single in 12 Min WOD For Reps EMOM x 12 Min Min 1- 30 Sec Overhead Squat- 95lb/ 65lb Min 2- 30 Sec Chest to Bar Pull Ups
Read More »1.5.17
Strength EMOM x 12 Min Min 1- AMRAP Strict HSPU in 30 Sec or HS Hold Min 2- AMRAP Toe to Bar in 30 Sec WOD Tabata Sit Ups Rest 1 Min Tabata Push Ups Rest 1 Min Tabata Row for Calories Score by Lowest number of reps on any[…]
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Power Clean + Push Jerk 1.1.1; Rest 10 Sec/ Rest 2 Min x 4 WOD For Time (12 Min Cap) 40 KB Swings- 53/ 35, 5 Box Jumps On and Over- 24″/ 20″ 30 KB Swings, 10 Box Jumps On and Over 20 KB Swings, 15 Box Jumps On and[…]
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Hang Squat Snatch- 3, 3, 3, 3; Rest 2 Min WOD 4 Rounds For Time 30 Double Unders 20 Wall Balls 10 Burpees
Read More »12.31.16
Saturday With a Partner 25 Min AMRAP 20 Burpee Box Jumps- 24”/ 20″ 40 KB Swings- 53/ 35 60 Double Unders *1 Partner works while resting partner holds KB. Partners cannot work if KB is on the ground
Read More »12.30.16
Strength Thruster (From Rack) 3, 3, 3, 3; Rest 2 Min WOD “Karen” For Time 150 Wall Balls- 20lb/ 14lb to 10ft *Compare to 8/11/15
Read More »12.29.16
Strength Power Clean 1.1; Rest 10 Sec/ Rest 2 Min x 4 WOD 12 Min AMRAP 5 Power Clean- 155lb/ 105lb 15 Sit Ups 30 Double Unders
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