Wednesday 6/14/2017
Strength: Bench Press 5X5 @ 80% of 1RM WOD: Conditioning 21-15-9: Snatches, 115/75 GHDSU Directly into: 21-15-9: Clean & Jerks, 115/75 Chest 2 Bar Directly into: 21-15-9: Bar Facing Burpees Toes […]
Author: CFP
Tuesday 6/3/2017
Conditioning : 10 Minute EMOM Odd: 6-10 Power Cleans 155/105 Even: 6-10 HSPU WOD: AMRAP 4 27 Hang Power Cleans (135/95) 27 Wallballs (20/14#) 27 Calorie Bike Rest 4:00 AMRAP 4: […]
Monday 6/12/2017
Strength: Back Squat WOD: AMRAP18 18/12 Cal Row 15 Box Jump Over 24/20 12 T2B 9 Goblet Squats 53/35
Friday 06/09/2017
Coach Joe’s Farewell WOD Buy In: 2015m Row 3 rounds 6 Deadlifts (185/155) 1 Tower Run REST 5 minutes 3 rounds 6 Power Cleans (185/155) 10 Front Squats (185/155) Cash Out: […]
Thursday 06/08/2017
Strength: Shoulder Press 5 x 5 @ 80% WOD: (fight gone bad style) 1 minute at each station 5 Rounds Row Power Snatch (75/55) Burpees REST
Wednesday 06/07/2017
Strength: Deadlift 5 x 5 @ 80% WOD: (Teams of 2) AMRAP 20 12/9 Cal Bike 12/9 Cal Row 12 Thrusters (65/45) *One partner completes full round, then switch
Tuesday 06/06/2017
Strength: Bench Press 5 x 5 @ 80% WOD: 3 Rounds 1 Lap 16 Deadlifts (225/155) 60 Double Unders
Monday 06/05/2017
Strength: Back Squat 5 x 5 @ 80% WOD: 4 Rounds 21/15 Calorie Bike 18 Wallballs (20/14) 15 KB Swings (53/35) 12 Burpees
Friday 06/02/2017
Lambert’s Farewell WOD: (Fight Gone Bad Style) 1 minute at each station 5 Rounds Box Jumps (24/20) Slam Balls (20/10) Kettle Bells (53/35) Burpees Sit Ups REST Good Luck out […]
Thursday 06/01/17
STRENGTH: Deadlift 5×5 @ 75% WOD: “Grace” – 30 C&J for Time (135/95)