Friday 8/31/2018
WOD “The Chief” Five 3-minute AMRAPs -3 Power Cleans (135/95 lbs) -6 Push-Ups -9 Air Squats -Then Rest 1 minute Repeat 5 times
Month: August 2018
Thursday 08/30/2018
Skill/Strength Roll Out session Partner WOD -150 Thruster 95/65 -100 Burpees -2k Meter Row While one partner is working the other partner is resting
Wednesday 08/29/2018
Skill/Strength GHD 5X10 WOD 4 Rounds -10 Pull-ups -10 Slam Balls 25/15 -10 Toes to Bar -10 Floor Presses 135/95 -1 Rope Climb
Tuesday 08/27/2018
Skill/Strength 8 min EMOM hang clean -> squat hang clean -> front squat @ 70% WOD 27-21-15-9-3 -Cal Bike -DB Snatch 45/25 -DB Step-Ups 24/20
Monday 08/27/2018
Skill/Strength: 3 Max Effort Hand Stand Holds as a Class WOD: 10 Rounds 2 Bear Complex (135/95) 5 Burpee over Bar
Friday 8/24/2018
The Fuhrmannator 6 Rounds for Time 100 meter Run 5 Burpees 10 Kettlebell Swings (53/35 lb) 15 Deadlifts (95/65 lb) 20 Back Squats (95/65 lb) Specialist Ray Michael Fuhrmann, II, […]
Thursday 8/23/2018
Skill/Strength GHD work WOD 6 rounds 1 min Calorie Assault Bike 1 min Sit Ups 1 min Box Jumps 24/20 1 min rest
Wednesday 8/22/2018
Skill/Strength 6×1 Heavy Clean w/ good form WOD 5 Rounds 500 meter row 5 Clusters 1 min rest between rounds
Tuesday 08/21/2018
Skill/Strength Deadlift 5×5 @ 80% WOD AMRAP 14 minutes 6 Deadlift 225/185 12 Hand Release Push-Up (HRPU) 18 Evil Wheels
Monday 8/20/2018
Skill/Strength Front Squats 5×5 @ 80% WOD 4 Rounds -200m Farmer Carry 53/35 -20 Goblet Squats -20 Russian KBS