Friday 4/19/19
Peter Herrera Hero WOD Cash in: 49 Push-ups 12 min AMRAP 12 KB Swings 19 Wallballs 20/14 83 Double Unders Directly into: 3 Rounds: 3 Deadlifts 315/225 24 DB Snatch […]
Month: April 2019
Strength Every 2 mins for 12 mins (6sets) perform: 1 Clean Deadlift 1 Power Clean 1 Hang Squat Clean 1 Squat Clean WOD 3 Rounds 0:00 to 2:00 Run 400m […]
Wednesday 04/17/2019
Gymnastics Skill 4 Rounds: Min 1: 7-10 Ring Dips Min 2: 20 sec. Handstand Hold Min 3: 20 hollow Rocks “Kettle My Bell” For Time: 10 Strict HSPU’s 50 KB […]
Tuesday 04/16/2019
Skill/Strength: Every 2 minutes 7 Back-Squats for 12 minutes. (6 sets) WOD: 15 AMRAP 20/17 CAL ROW 15 Pull-Ups 10 Box Jumps 24/20
Monday 04/15/2019
Skill/Strength 5×5 @70% 1rm Shoulder Press WOD Buy-In: 1 Tower Run 4 Rounds 8 Power Cleans 16 Shoulder to Overhead 35 Double Unders Cash Out: 1 Tower Run
Friday 4/12/2019
Chad/Sal Farewell WOD 4 Rounds -4 Squat Clean 155/105 -12 AB Cals -19 Lunges 4 Minute Rest 4 Rounds -4 Chest Floor Press -12 Hang Snatches 50/35 -19 Ab Mat Sit-Up 1- Dumbell Farmer Carry 50/35 […]
Thursday 4/11/2019
WOD “Fat Karen” -150 Wall Balls 25/20 Every 50 complete 800m run(2 Laps)
Wednesday 4/10/2019
Strength/Skill Bench 5×8 70% WOD 30-20-10 -Dumbell Clean & Jerk 50/35 -Cal Bike EMOM 3 DL 245/170
Tuesday 4/9/2019
Stenght/Skill 6 Band Sprints WOD 14min AMRAP -30 Double Unders -10 Russiam KBS 70/53 -12 Pistols -14 Ring Mtn Climbers -1 Sprint ( End of Connex)
Monday 4/8/2019
SKILL/STRENGTH EMOM 5 min -1 Squat Snatch 135/95 -1 OHS 135/95 WOD 1 Round 24-21-18 -P. Snatch 95/65 -T2B 3 Minute Rest 18-21-24 -Burpees Over Bar -Evil Wheels w/ Bar