Wed 9/14
Strength Deadlift: Build to a heavy set of 5 WOD3 RFT15 DL (205/145)25 Wall Ball (20/14)15 T2B25 Box Jumps (24/20)
Read More »Tuesday 9/13
Strength Clean & Jerk: 2-2-1-1-1 rest 2 min between WOD:AMRAP 10Clean & Jerk (135/95)EMOM 3 Burpees
Read More »Monday 9/12
StrengthBack Squats: 4 x 10, rest 2 minutes between sets WOD800M Run20 KBS (53/35)12 Pull Ups600M Run20 KBS (53/35)12 Pull Ups400M Run20 KBS (53/35)12 Pull Ups
Read More »Sat 9/10
WOD With a Partner 20 Min AMRAP Row 1,000M 50 Thrusters- 45/ 25 30 Pull Ups *1 Partner works/ 1 Partner rests
Read More »Friday 9/9
EMOM x 12 Min Min 1- 30 Sec Double unders Min 2- 30 Sec Russian KB Swings WOD 12 Min AMRAP 20 Sit Ups 15 Wall Balls- 20/ 14lb to 10ft 10 Burpees
Read More »Thursday 9/8
Strength Squat Clean- 1, 1, 1, 1- Rest 2 Min WOD “Elizabeth” For Time 21/ 15/ 9 Squat Clean- 135/ 95 Ring Dips *Compare to 6/27/16
Read More »Wed 9/7
Strength EMOM x 10 Min 3 Power Snatch- TnG WOD 3 Rounds For Time Run 400M 10 Push Press- 95/ 65 12 Box Jump- on and over- 24″/ 20″
Read More »Tuesday 9/6
WOD “The Chief” 5 Sets 3 Min AMRAP 3 Power Clean- 135/ 95 6 Push Ups 9 Air Squats *Compare to 7/11/16
Read More »Saturday 9/3
WOD With a Partner 5 Rounds For Time 60 Double Unders 40 Russian KB Swings- 70/ 54 30 Wall Ball- 20lb/ 14lb to 10ft 1 Partner Work/ 1 Rest
Read More »Friday 9/2
Strength EMOM x 10 Min Min 1- Max Reps Strict HSPU in 30 Sec Min 2- Max Reps Strict Pull Ups in 30 Sec WOD For Time 21/ 15/ 9 Pull Ups Burpees Run 400M
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