Thursday 3/15/2018
Skill/Strength Shoulder Press 5×10 70% WOD -2k Row -200 Double Unders -10 Rounds of Chest to Bar “Cindy
Skill/Strength Shoulder Press 5×10 70% WOD -2k Row -200 Double Unders -10 Rounds of Chest to Bar “Cindy
Skill/Strength Back/Front Squats 1×4/1×5 70/60% 1×4/1×5 75/65% 1×4/1×5 80/70% 1×4/1×5 85/70% WOD Teams of 3 if POSSIBLE 25min AMRAP: -150/120 Calorie Bike -75 Thrusters (95/65) -10 Rope Climbs -150/120 Calorie […]
Skill/Strength Deadlift 10×5 80% WOD 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80)
Skill/Strength Hang Squat Snatch 1×2 @ 60% 1×2 @ 65% 1×2 @ 70% 1×2 @ 75% Final three sets: Build as you see fit. WOD AMRAP 3: 24 Box Jump […]
Week 6/Day 2 Back/Front Squat 1×4/1×5 75/60% 1×4/1×5 80/65% 2x-1×4/1×5 80/70% WOD AMRAP 20: -50 Wallballs (20/14) -50 Double Unders -40 Box Jumps (24/20) -40 Toes to Bar -30 Chest […]
Skill/Strength 5 Rounds: -35/25 Calorie Row Rest 1:00 between efforts WOD 3 Rounds: 15 Hang Power Cleans (115/80) 15 Barbell-Facing Burpees
Week 6 Back/Front Squat 1×6/1×5 70/65% 1×6/1×4 80/75% 1×3/1×4 90/80% 1×2/1×4 95/80% WOD 21 – 15 – 9 -Wall Balls (20/14) -Pull-ups -Thrusters (95/65) -Box Jumps (24/20) -Kettlebell Swings (53/35)
Skill/Strength Back/Front Squat 1×6/1×5 65/60% 1×6/1×5 75/65% 2x-1×6/1×5 80/70% WOD -4 Rounds: -60 Double Unders -30/21 Calorie Row -10 Power Snatches (135/95)
Strength/Skill 1 Low Hang Squat Snatch + 1 Squat Snatch 3×2 @ 72% 2×2 @ 77% 2×2 @ 82% WOD AMRAP 13: -70 Dumbbell Snatches (45/25) -60 Wallballs (20/14) -50 […]
Strength/Skill Power Snatch On the Minute x 12 (3 Rounds) Minute 1 – 3 Power Snatches @ 74% Minute 2 – 2 Power Snatches @ 78% Minute 3 – 1 […]