Friday March 17 2017
17.4 17.4 is 16.4! No better way to measure your fitness! Women’s RX Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 155 lb. 55 […]
Month: March 2017
Thursday March 16 2017
Strength: Press 5 x 40% 5 x 50% 5 x 60% WOD EMOMx16: Min 1 – 15 Sumo Deadlift High-pulls (75/55#) Min 2 – 15 Wallballs (20/14#) Min 3 – […]
Wednesday March 15 2017
Strength: Deadlift 5 x 40% 5 x 50% 5 x 60% WOD: WOD: 3 Rounds for Time: 80 Double Unders 40 Calorie Row 15 Handstand Pushups 5 Deadlifts 185/125
Tuesday March 14 2017
Strength Bench Press 5 x 40% 5 x 50% 5 x 60% WOD 3RFT: 3 Power Snatches (115/75) 5 OHS (115/75) 7 Toes to Bar Rest 3:00 3RFT: 9 Power Cleans […]
Monday March 13 2017
Wendler Back Squats Week 4 5 reps @ 40% 5 reps @ 50% 5 reps @ 60% WOD EMOMx15 Min 1: 15 Wallballs (20/14#) Min 2: 15 KB Swings (53/35#) […]
Friday March 10 2017
17.3 RX Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95 lb. *Prior […]
Thursday March 9 2017
Strength: Strict Press Set 1 – 5 @ 75% Set 2 – 3 @ 85% Set 3 – 1+ @ 95% WOD 3 RFT 10 Box Jumps (24/20) 15 KBS […]
Wednesday March 8 2017
Strength: Deadlifts!! Use 90% of Max as working max. Set 1 – 5 @ 75% Set 2 – 3 @ 85% Set 3 – 1+ @ 95% WOD AMRAP 6: […]
Tuesday March 7 2017
Strength: Bench Press Use 90% of max as working max. Set 1- 5 @ 75% Set 2- 3 @ 85% Set 3- 1+ @ 95% WODS: Players choice! Either complete […]
Monday March 6 2017
Strength Back Squats Use 90% of 1RM as your working max. Example if your max is 320, use 288 as working max. Set 1 – 5 rep @ 75% Set […]