Strength Back Squat Waves Every 2:30min: Wave #1 Set #1 – 5 reps @73%, Set #2 – 3 reps @78%, Set #3 – 1 reps @83% Wave #2 Set #4 – 5 reps @78%, Set #5 – 3 reps @83%, Set #6 – 1 rep @88% Wave #3 Set #7…
2020 01 20
Skill Snatch Every 2min for 10 min (5 rounds) 2 Lift Offs 1 Power Snatch 1 Mid Hang Power Snatch Set 1 @ 50%, Set 2 @ 60%, Set 3 @ 70%, Set 4 @ 72%, Set 5 @ 75% WOD 15min Partner AMRAP 100m Sprint 6 Shoulder To Overhead…
2020 01 19
WOD Teams of 2 - for max reps Perform max reps at each station in 5 mins w/ 2 min btwn Tire flips Sledgehammer strikes Burpee box jumps Weighted sit ups (weight held behind the head, partner secures feet) Bean bag shuttle run 5 bags One works, 1 rests (2…
2020 01 18
Skill Pulling Gymnastics Every 1:30 mins x 8 Rounds: 1 Pull Up 2 Chest To Bar Pull Ups 3 Toes To Bar RX+ strict CF Lite 5 Banded Pull Ups 3 Knee Raises WOD 3 Rounds For Time: 400m Run 15 Wall Balls (20/14) 12 Abmat Sit Up 9 ring…
2020 01 17
Active Recovery WOD Your Choice: 5K row, 7.5K AAB, 1000FT Versa Climber *Every 2mins - 6 DB floor press & 6 military style sit ups
2020 01 16
Strength Deadlift 5 @ 50% 5 @ 55% 3 @ 60% 3 @ 65% 3 @ 68% WOD AMRAP 15 25 yd weighted box push 90/70 10 Toes To Bar 15 Bar Facing Burpees CFL 25 yd weighted box push 45/25 10 Knee Ups 10 Bar Facing Burpees
2020 01 15
Strength Back Squat Waves Set 1 - 4 @ 72%, 3 @ 76%, 2 @ 80%, rest 3min Set 2 - 4 @ 76%, 3 @ 80%, 2 @ 84%, rest 3min Set 3 - 4 @ 80%, 3 @ 84%, 2 @ 88% WOD On the 4min x 5…
2020 01 14
Skill Clean & Jerk On The 1min 30sec x 5 sets: 1 Pause Power Clean (2secs @ knee, 2secs @ power, 2secs @ catch) 1 Power Clean Set 1 @ 60%, set 2 @ 63%, set 3 @ 66%, set 4 @ 69%, set 5 @ 72% Then... 4 sets…
2020 01 13
2020 01 11
Skill Pushing Gymnastics + Double Unders EMOM x 10 6 Push Ups 15 Double Unders CFL - 5 Push Ups & 20 Singles RX+ - Handstand Push Ups & 20 Unbroken Double Unders WOD AMRAP 15 30 Double Unders 10 Power Clean (135/95) 30 Double Unders 10 Bar Facing Burpees
2020 01 10