Monday 12/10/18
Skill/Strength 8 min EMOM 5 squat cleans @ 60-80 % 3 Rounds 25 Wall Balls 20/15 25 Snatches 75/55 5 min rest 3 Rounds 20 HRPU 20 Deadlifts 205/155 Congrats […]
Author: CFP
Friday 12/7/2018
Sham 7 rounds for time of: 11 body-weight deadlifts 100-meter sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force […]
Thursday 12/6/18
Skill/Strength Front Squat 5×5 70% WOD 3 Rounds 30 OHS 45/35 15 Lateral Burpees over the bar 5 min Rest 50 KBS 53/35 50 Box Jumps 50 Push Press 95/65 […]
Wednesday 12/5/18
Skill/Strength Strict Press 5×5 @ 70% WOD Five rounds for time of: Run 400 meters 15 Handstand push-ups 15 Pull-ups
Tuesday 12/04/2018
Skill/Strength 5×5 @ 70% Back Squats WOD 5 Rounds for Time 6 Thrusters 155/115 8 Toes to Bar 6 Burpees 100 meter Row
Monday 12/3/18
Skill/Strength 4 x 10 @ 70% WOD 5 Rounds 50 Double Unders 20 Wall Balls 30/20
Friday 11/30/18
“René” 7 Rounds for Time 400 meter Run 21 Walking Lunges 15 Pull-Ups 9 Burpees Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 2, 2013, after being […]
Thursday 11/29/2018
Skill Strength 10min EMOM -1 Squat Clean -2 Front Squats -3 Push Press WOD 21-18-15-12-9-6 -Cal AB -Single Arm Dumbbell Push Press 55/35 -2 Rope Climbs After Every Round
Wednesday 11/27/2018
Skill/Strength Oly/Snatch Progressions 5 Sets at 50% of 1RM Snatch of 2 Muscle Snatch 1 OHS –2 minute rest- 5 sets at 60% 2 Snatch Balance –2 minute rest– 5 […]
Tuesday 11/27/18
Skill/Strength 5×5 squats @ 85% WOD 4 Rounds 1 tower 12 TTB 1 Sled Push 90/50