April 22, 2019
Strength 5 Sets of: Pausing Snatch Deadlift Low Hang Snatch Overhead Squat -work to a heavy complex WOD For Time: 15-12-9 Power Snatch,...
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April 20th, 2019
WOD Teams of 2 AMRAP 22min of: 50 Back Squats, 95/65 Back Rack Hold 50 Pullups Bar Hang 50 Push Press, 95/65 ...
April 19, 2019
Strength Every 2 min for 6 Sets Deadlifts 3 @ 75% 1 @ 80% 3 @ 75% 1 @ 85% 3 @ 75% 1 @ 90% WOD Every 3 min for 3 sets Run 250m 50 Double...
April 17, 2019
Strength Front Squat 10-8-6-4-2 *max weight each set WOD AMRAP in 12 minutes of: 10m KB suitcase lunge, right arm, 24/16 adv 32/24 10m KB...
April 16, 2019
Strength 5 Sets of: Power Clean + Push Press + Push Jerk + Split Jerk *work to a heavy set WOD 5 Rounds for time of: 5 Clean and Jerks,...
April 15, 2019
Strength 5 x 8 Bulgarian Split Squat *add weight every set WOD AMRAP in 8 minutes of: 8 Calorie Row (bike only if necessary) 16 KB...
April 13, 2019
Teams of 2: AMRAP in 24 minutes of: 60 KB Swings, 24/16 adv 32/24 50 Double Unders (x2 Singles) 60 Goblet Squats 50 Double Unders 60 KB...
April 12, 2019
Strength 4 Sets of: 8-12 DB Bench Press 8-12 Ring Rows 1min Plank (add weight if possible) WOD 3 rounds for time of: 20 Toes to Bar 20...
April 10, 2019
Strength 3 sets of: 1 pausing split jerk 1 split jerk *Perform @ 70% *Pause in dip and catch then... 5x1 Split Jerk 1@75% 1@80% 3@85% WOD...
April 9, 2019
"Champion" 2 Rounds for time: 25 Handstand Push-ups 20 Deadlifts, 135/95 15 Overhead Squats 10 Burpee Box Jumps, 24/20 800m Run On March...
April 8, 2019
Strength Back Squat 3 @ 75% – 2 @ 78% – 1 @ 81% 3 @ 78% – 2 @ 81% – 1 @ 84% 3 @ 81% – 2 @ 84% – 1 @ 87% WOD AMRAP 6 min of: 12 KB Snatch,...
April 6, 2019
WOD Teams of 2 2 Rounds of: 100 Air Squats 80 Situps Adv 50 GHD 60 KB Swings, 24/16 Adv 32/24 40 Pushups Adv 30 HSPU 20 Burpee Toes 2 Bar...
April 5, 2019
Strength Push Press (5 Sets) 10 @ 95/65 10 @ 115/75 Max Reps @ 135/95 Max Reps @ 155/105 Max Reps @ 175/115 *Rest/Scale as needed WOD...
April 2, 2019
Strength Every 2 min for 6 Sets Deadlifts 3 @ 70% 1 @ 75% 3 @ 70% 1 @ 80% 3 @ 70% 1 @ 85% WOD 3 Rounds for time 8 Power Snatch, 115/80...
April 1, 2019
Strength 10-8-5-3-3-3 reps of: Close Grip Bench *add weight each set WOD For Time: 30 Toes 2 Bar Run 400m 50 Push Press, 95/65 Run 400m...
March 30, 2019
WOD In Teams of 2/3 AMRAP 6 min 30/21 Cal Row or Bike then with remaining time 40 KB Swings, 24/16 Adv 32/24 20 Lateral Bar Burpees -Rest...
March 29, 2019
Strength 5 Sets of 2: 1 & 1/4 Front Squats *Start at 60%, work to 75% WOD For Time: 1000/850m Row 60 Air Squats 50 DB Snatch, 35/50 Adv...
March 27, 2019
5 Sets of: 3-Position Power Clean + Push Jerk *Start at 60%, work to 75% WOD 3 Rounds for time 15 Deadlifts , 135/95 Adv 165/115 10 Power...
March 26, 2019
Strength 5 Sets of: 3 Pause Back Squats *Start at 60%, work to 75% WOD Every 3 min, 4 sets Run 275m 12 Wallballs, 20/14 Adv 30/20 30...
March 25, 2019
Strength 5 Sets of: 3-Position Power Snatch *Start at 60%, work to 75% WOD 20-15-10-5 reps of: Power Snatch, 95/65 Adv 115/80 Ring Dips...
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