Strength Bench Press 3 x 10 @ 50% *superset with 10 hollow rocks WOD OT5 x 5 rounds 25 air squats 10/15 cal row 7 power snatch (75/55)
2019 05 20
WOD Teams of 3 3R 400m run together 50 bar facing burpees (split up) 9 rope climbs Then... 21 deadlifts 21 WBS 21 AKBS 21 Jump Squats 21 DU each
2019 05 19
2019 05 18
Skill DU/Burpee Conditioning OT2 x 5 10 burpee (CFL 8) 25 DU (CFL 50 singles) WOD 800m run then 8 rounds 8 push up 5 C2B 12 squats
2019 05 17
Active Recovery 21-18-15-12-9-6-3 cal row sit up cal bike RKBS (35/25) 100 yard farmers carry between each round (heavy)
2019 05 16
Strength Snatch Work 2x 3 sotts press 2 x 3 snatch balance 2 x 3 hang power snatch 3 x 1 squat snatch (floor) work up to a heavy single over the next 6x1 squat snatch WOD 10-9-8-7-6-5-4-3-2-1 DB squat snatch (95/65) mountain climbers
2019 05 15
Strength Front Squats Warm up in 3 sets to 85% 2 @ 85% 2 @ 85% 1 @ 90% 1 @ 90% 1 @ 95% WOD 3 Rounds 15 power cleans 20 push ups 2 Rounds 27/21 pull ups 75 DU 1 Round 50/35 cal bike/row
2019 05 14
Strength Strict Press 6x3 Strict Press from rack @ 68% *superset with plank hold from hands for 1 minute WOD Individual 21 OHS (75/55) 21 Bench (115/85) 21 Deadlift (175/125) 15 OHS (95/65) 15 Bench (135/95) 15 Deadlift (205/145) 9 OHS (115/85) 9 Bench (165/115) 9 Deadlift (245/165) Team AMRAP…
2019 05 13
WOD 20 deadlifts (185/105) run 400m 20 KBS (53/35) run 400m 20 FS (95/65) run 400m 20 burpees each run 400m 20 pull ups/ring rows run 400m 20 box jumps run 400m 20 power clean (95/65) run 400m
2019 05 11
Skill Gymnastics Pulling/Bike Conditioning OT2M x 5 8 pull ups 10 cal bike sprint WOD 5R 7 db clusters (50,35) 3/2 BMU
2019 05 10