Strength Snatch OT2 x 5 sets 1 high hang snatch (power or full) from pockets 1 hang snatch (knees) 1 snatch (floor) set 1 @ 55% set 2 @ 60% set 3 @ 65% set 4 @ 70% set 5 @ 75% CFL OT2 x 5 3 power snatch (2…
2019 06 26
Strength Dead Stop Front Squat- from bottom 8x1 starting @ 50% and building over 8 sets CFL 8x3 reps moderate weight for perfect form WOD For time 800m run 50 thrusters (45/35) 30 C2B pull ups CFL run/row 50 thrusters 30 ring seated pull ups or bands
2019 06 25
Strength Deadlift 1RM *NO dropping from top 20 mins to find 1RM warm up with ... 3x50% 3 @60% 2 @70% 2 @80% then singles to 1RM WOD AMRAP 15 12 deadlifts (95/65) 9 hang power cleans 6 S2OH
2019 06 24
WOD TEAMS OF 2 AMRAP 3: P1 G2OH with plate (35/25) max reps P2 dbl KB or DB farmers HOLD AMRAP 3: P2 G2OH with plate (35/25) max reps P1 dbl KB or DB farmers HOLD AMRAP 3: P1 max cals AAB P2 OH plate HOLD (35/25) AMRAP 3: P2…
2019 06 22
Skill Pull Gymnastics/DU 50 strict pull ups (bands ok) every break in pull ups--> 15 DU 15 min time cap CFL/Newbs" 50 "seated" ring rows WOD OT4 x 5 rounds 12/9 cal bike 9 bar facing burpees 6 single arm db snatch (50/35) CFL/Newbs 12/9 cals on bike 9 bar…
2019 06 21
Active Recovery OPTION 1 5-4-3-2-1 Mins on AAB after each time interval 1m HS walk/HS hold/Bear Crawl 1m strict TTB 2 turkish get ups per arm 12 lateral box step ups (20 for all) OPTION 2 Row 5k for time
2019 06 20
Strength 20 mins to find 1 RM Clean and Jerk CFL/Newbs: OTM x 5 1 power clean + 1 front squat + 1 push jerk OTM x 5 1 squat clean + 1 front squat WOD AMRAP 8 6 burpees 10 russian KBS (70/53)
2019 06 19
Strength Back Squat In 20 mins, warm up with 3 @ 70% 1 @ 75% 3 @ 75% 1 @ 80% 3 @ 75% 1 @ 85% Then single to get to 1 RM Back Squat CFL/Newbs: find 3RM or 5x3 building WOD 50 hollow rock then 4 rounds... 11…
2019 06 18
Strength Bench Press 20 mins to find a 1RM max CFL: find a heavy 3 rep WOD 3RFT 75 DU 50 air squats 25/18 cal row or bike CFL/Newbs 150 SU 50 air squats 25/18 cal row or bike
2019 06 17
Skill Push Gymnastics/Aerobic Bike OTM x 12 alternating m1: 10 KHSPU m2: 10/8 cal bike WOD 50 cal row/bike buy in then 21-18-15 TTB lateral jump over bar db snatch (50/35)
2019 06 14