Strength Every 2:00 x 4 sets Deadlift: 12-10-8-6 WOD 20min AMRAP 1 Power Clean (185/125) 2 Shoulder To Overhead 3 Back Squat 200m Run
2020 03 12
WOD 30min Cap 200-400-600-800-1000m Row (x2 km AB) 10-20-30-40-50 Box Jump (24/20) 1-2-3-4-5 Rope Climb *1:00 plank after each set
2020 03 11
Skill 15-ish minute Jerk practice -Tall Jerk/Drop Jerk 1 Push Press + 1 Push Jerk + 1 Split Jerk 5 sets using 80-90% of 3RM Push Press from last week WOD 2 Rounds for Reps 1:00 Single Arm Kettlebell Swings (switch every 5 reps) 1:00 Wallball (20/14) 1:00 Single Arm…
2020 03 10
Strength Every :60 x 10 O: 10-8-6-4-2 Close Grip Bench E: 6 Single Arm Dumbbell Row (6 per side) WOD For Time (6 minute cap) 10 Handstand Push Ups 50 Double Unders 20 Pull-Ups 50 Double Unders 30 Burpee to 6” Overhead Reach 50 Double Unders -rest 2:00 6min AMRAP…
2020 03 09
Skill Snatch 3 minute AMRAP @ 80% from last week -rest 1:00 2 minute AMRAP @ 75% from last week -rest 1:00 1 minute AMRAP @ 70% from last week WOD 3 Rounds Each, alternating with a partner 8 Hang Power Clean (95/65) 100m Run 8 front squat 95/65 100m…
2020 03 08
Strength 15 min to find 1 RM Strict Press WOD 20 min AMRAP, Teams of 2 (can split up the work however they chose but each partner must do half the work) 50 Sit ups 40 Single Arm Dumbell S2OH 30 Tire Hammer Hits 20 Tire Flips 10, 25 yd…
2020 03 06
What Would Life Be Without Deadlifts? 3/6
Stength Every 2:00 x 4 sets 5 Deadlifts, building in load each set WOD A. 2 sets 12-15 barbell reverse lunge per leg (from the rack) -rest :30 between legs B. 8 minute AMRAP 6 Thrusters (75/55) 5 Handstand Push Ups 4 Power Cleans 3 Burpee Pull-Up (scale up to…
2020 03 05
2020 03 04
Strength Every 2:30 x 4 sets 10 Back Squat WOD Every 4:00 x 3 sets 75 Double Unders 10 Front Squats @ 50% 1RM (taken from the ground) 3 Wall Walks (scale up to 50’ HS walk)
2020 03 03
Strength Push Press Build to a 3RM in 10-15 minutes (after warm up) WOD 3 Rounds For Time 12 Alternating Dumbbell Snatch (50/35) 300m Run 25’/25’ Single Arm Dumbbell Front Rack Lunge (R/L) 300m Run
2020 03 02