Friday 4/21/2017
WOD: 2 Rounds For Time 400 M Run, 26 HRPU 400 M Run, 26 KBS 53/35 400 M Run, 26 GHDSU(or T2B) 400 M Run, 26 Deadlifts 155/105 400 M […]
WOD: 2 Rounds For Time 400 M Run, 26 HRPU 400 M Run, 26 KBS 53/35 400 M Run, 26 GHDSU(or T2B) 400 M Run, 26 Deadlifts 155/105 400 M […]
Strength: Shoulder Press WOD: 4 RFT 1 Tower Run 12 Clean and Jerks (135/95) 6 Chest 2 Bar Extra Credit: Tabata Abs
Strength: Deadlift 1X5 @50 1X5 @60 1X5@70 1X Max Reps @80 WOD: 3RFT 15 HSPU 15 Thrusters 135/95 15 T2B 15 Deadlifts 135/95 15 Burpees 15 KBW 53/35 15 Pull-Ups
Strength: Bench Press 5 @ 50% 5 @ 60% 5 @ 70% …Max Reps @80% WOD: 27-21-15-9 Power Snatch 95/65 Wall Balls 20/14 Cal Row
Strength: Press 5 x 40% 5 x 50% 5 x 60% WOD EMOMx16: Min 1 – 15 Sumo Deadlift High-pulls (75/55#) Min 2 – 15 Wallballs (20/14#) Min 3 – […]
Strength: Deadlift 5 x 40% 5 x 50% 5 x 60% WOD: WOD: 3 Rounds for Time: 80 Double Unders 40 Calorie Row 15 Handstand Pushups 5 Deadlifts 185/125
Strength Bench Press 5 x 40% 5 x 50% 5 x 60% WOD 3RFT: 3 Power Snatches (115/75) 5 OHS (115/75) 7 Toes to Bar Rest 3:00 3RFT: 9 Power Cleans […]
Wendler Back Squats Week 4 5 reps @ 40% 5 reps @ 50% 5 reps @ 60% WOD EMOMx15 Min 1: 15 Wallballs (20/14#) Min 2: 15 KB Swings (53/35#) […]
Strength: Strict Press Set 1 – 5 @ 75% Set 2 – 3 @ 85% Set 3 – 1+ @ 95% WOD 3 RFT 10 Box Jumps (24/20) 15 KBS […]
Strength: Deadlifts!! Use 90% of Max as working max. Set 1 – 5 @ 75% Set 2 – 3 @ 85% Set 3 – 1+ @ 95% WOD AMRAP 6: […]