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 […]
Author: CFP
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
Thursday 4/4/19
ZEUS 3 Rounds For Time 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 […]
Wednesday 4/3/2019
Skill/Strength Every 2 minutes 1 Heavy Squat Clean 12 Minutes Load more weight after every lift. “Make them Count” WOD -1600m Run -21 C&J 135/95 -1200m Run -15 C&J 135/95 […]
Tuesday 4/2/2019
Strength/Skill 8-EMOM 5 OHS Weight will be determined by form good form=more weight bad form= less weight WOD 3 Rounds -5 Wall Walks -10 Box Jumps 15 Wall Balls 30/20
Monday 4/1/2019
Strength/Skill Front Squats 5×8 70% WOD 3 RNDS -12 Cal Bike -9 Deadlift 225/155 3 Min Rest 2 RNDS -12 Cal Bike -9 Deadlift 225/155 3 Min Rest 1 RND […]