Oly Every 90secs 2-3 Hang Power Snatch WOD 12min AMRAP 5 Shoulder to Overhead (135/95) 10 Box Jumps (24/20) 15 Kettlebell Swings (53/35)
2020 09 21
Strength Tempo Paused Front Squat 5 Sets of 3 Reps w/ 3secs Down & 1sec Pause at the Bottom WOD Every 5mins X’s 3 Sets 400m Run 10 Deadlifts (135/95) 10 Wallballs (20/14)
2020 09 20
WOD 30min AMRAP in Teams of 3 2 Rounds 3 Power Clean (135/95) 3 Front Squat 3 Shoulder to Over Head *Partner 1 Performs 2 Rounds *Partner 2 Bike/Row for Cals *Partner 3 Rests
2020 09 18
Strength Every 2mins X’s 10 Sets 3 Deadlifts @ 80% WOD For Time 800m Run 40 Hang Power Snatch (95/65) 800m Run
2020 09 17
Oly Every 90secs X’s 6 2 Split Jerks WOD 5 Rounds For Time (15min Cap) 10 Toes-to-Bar 20 WallBalls 30 Box Jumps (24/20)
2020 09 16
Oly Every 2mins X’s 5 Sets Hang Power Clean + Low Hang Power Clean Oly cont. EMOM X’s 5 Sets Power Clean WOD 14min AMRAP 10 Push Press (75/55) 20 Alternating Dumbbell Snatch (50/35) 40 Double Unders
2020 09 15
Accessory 5 Sets 1min Bike for Cals -Rest 30secs 1min Burpee Box Jumps (24/20) - Rest 30secs 1min Row for Cals - Rest 30secs 1min Single Arm Dumbbell Walking Lunge (50/35) - Rest 30secs WOD 3 Sets 1min Max SitUps 1min Plank -Rest 1min
2020 09 14
Strength Tempo Paused Front Squat 5 Sets of 3 Reps w/ 3sec Down & 3sec Pause at the Bottom WOD Every 4mins X’s 4 Sets 500/400m Row 10 Front Squats (135/95)
2020 09 13
Accessory 30min AMRAP in Teams of 2 200m Run* 1 Round of Cindy *Partners Run Together, Then Each Partner Completes a Round of Cindy
2020 09 11
Oly EMOM X’s 12 1-4: 5 Power Clean 5-8: 3 Power Clean 9-12: 1 Power Clean WOD 12min AMRAP 5 Deadlifts (225/155) 10 Hand Release Pushups 15 Box Jump (24”)
2020 09 10