Strength Back Squat 5@70% 3@80% 5@70% 2@85% 5@70% 1@90% *superset with 5 ab wheel rollouts WOD 5 RFT 5 ring/box dips 10 ball/sandbag cleans (50/30) 5 ring/box dips 10 ball slams
2019 03 26
Strength Snatch Grip Deadlift 10-8-6-4-2 60% 65% 70% 75% 80% *superset with 10 KB windmill (5 per side) WOD Run 1 mile 100 Burpees *break up any way
2019 03 25
WOD Team "Double Fran" 2person 1000m row buy in (500m each) 21-15-9 thruster (95/65) pull up 9-15-21 thruster (95/65) pull up 1000m row cash out (500m each)
2019 03 23
2019 03 22
Recovery WOD 400m lite run 3 rounds NFT: :45 plank hold :45 superman rocks :45 worm pushups down dog hold pigeon pose stretch/roll Alternative WOD 50 cal bike 3 sets of: 10 supinated ring rows 10 barbell rows (bent over) 10 box dips 10 bulgarian split squats (10 each leg)
2019 03 21
Strength 5x1 Snatch Balance THEN... OT1:30 x 4 Pausing Hang Squat Snatch (pause @ power position 1 sec, pause @ receiving 1 sec) 50%-55%-60%-65% WOD 15 Squat Clean (135/95) 15 Burpee to plate (45) 10 Squat Clean (135/95) 10 Burpee to plate (45) 5 Squat Clean (135/95) 5 Burpee to…
2019 03 20
Strength From the rack: 10-8-6-4-2 55% 60% 65% 75%-85% Rest 1 minute THEN 5x3 OHS with very light weight WOD AMRAP 15 3 Power Snatch (95/65) 6 Box Jumps (24/20) 9 AKBS (53,35) 200m Run
2019 03 19
Strength Strict Press 5-5-3-3-1-1 1-2 mins rest between 60%-65%-70%-75%-80%-85% *superset with L Sit hold between boxes WOD "Annie" 50-40-30-20-10 (100-80-60-40-20) (singles) Double Unders Abmat Sit Ups
2019 03 18
WOD TEAMS OF 2 800m run w/ med ball (split 400/400..1 at a time) then split... 50 ground to OH w/ plate (35/15) 40 two person deadlift (225/155) 30 med ball twist circles 20 leap frog over each other 800m run split 400/400 with med ball
2019 03 16
Recovery WOD @conversational pace 3 rounds 3 min row 200m lite jog 20 empty BB push press 20 ambit sit ups Alternative WOD @ conversational pace 15/12 cal row 3 mins alt db snatch (30/20) 3 mins WBS 15/12 cal bike 3 mins box push 3 mins sled pull (backwards)…
2019 03 14