Friday 3/22/2019
For Time: 33-27-21-15-9 -Thrusters 95/65 -C2B Pull-ups 20 Min Cap
Author: CFP
Thursday 3/21/19
Skill/Strength Deadlift 5×5 @80% WOD 20 Thrusters 95/65 20 SDHP 20 Push Press 20 OHS 20 Front Squats 4 Burpees Every minute
Wednesday 3/20/19
Skill/Strength Bench 5×5 @85% WOD 20 Min EMOM Min 1: AMRAP Cals on Assault bike Min 2: AMRAP Back Rack Lunges 95/65 Min 3: AMRAP Snatches 95/65 Min 4: AMRAP […]
Tuesday 3/19/2019
Skill/Strength 8-EMOM -1 Squat Snatch -2 Hang SS -3 OHS Weight just enough to finish the complex unbroken with proper form for each movement. WOD 2 Rounds -1 Mile Run […]
Monday 3/18/2019
Strength/Skill 50 WB 30/20 Everytime ball is droped subtract 5 from your reps. WOD -100 Cal Row -10 KBS 70/53 -80 Push-Ups -10 KBS -60 Sit-Ups -10 KBS -40 Evil […]
Friday 3/15/2019
19.4 3 Rounds -10 Snatches 95/65 -12 Bar Facing Burpees 3 Minute Rest 3 Rounds -10 Bar Muscle Ups -12 Bar Facing Burpees 12 Minute Time Cap Including Rest Time.
Thursday 3/14/2019
Skill/Strength 10 Band Sprints WOD 1 Mile Run 5 Rope Climbs 50 Deadlifts (155/110)
Wednesday 3/13/19
Skill/Strength 5×5 Bench @ 80% WOD 3 Rounds: 30 Double-Unders 30/24 Calorie Row 30 Double-Unders 20 Dumbbell Power Snatches (50/35) 30 Double-Unders 10 Burpee Box Jump Overs (24″/20″)
Tuesday 3/12/19
Teams of 2 with a 30:00 Cap: 50/30 Calorie Assault Bike 50 Power Snatches, 50 Thrusters (75/55) 50/30 Calorie Assault Bike 40 Power Snatches 40 Thrusters (95/65) 50/30 Calorie Assault Bike […]
Monday 3/11/2019
Strength/Skill Front Squats 3×10 75%/19.3 Redo WOD 15 Min Window Complete: -15 C&J 95/65 -15 KBS 53/35 -12 C&J 115/80 -12 KBS 53/35 -9 C&J 135/95 -9 KBS 53/35 Remainder […]