Wednesday 12/27/2017
Skill/Strength -80 GHD Sit-ups Build on last week keep working on mechanics and speed, Aim to get lower than last week. WOD 5/4 minute rounds -30 Air Squats -20/15 Calorie […]
BBB CompTrain
Tuesday 12/26/2017
Skill/Strength Back Squat On the Minute x 5: 5 Back Squats – 85% WOD AMRAP 20: 30 KB Snatches (53/35) 30 Box Jumps (24/20) 30 Calorie Row 30 Toes to Bar
Thursday 12/21/2017
Skill/Strength 2×2 @ 74% 2×2 @ 78% 2×2 @ 82% Pausing 1 second at Knee Level WOD For Time: -1500m Row -100 Double Unders -50 Calorie Bike -100 Double Unders […]
Wednesday 12/20/2017
Skill/Strength 60 GHD Sit-Ups At your pace work on proper technique only go as low as you can. Will try to schedule on weekly bases in order to get everyone comfortable […]
Tuesday 12/19/2017
Skill/Strength 5 Rounds: Every 2:00 -Row 25/18 Calories -Any Time remaining, Max Kipping Handstand Push-ups 2 Minute Rest in Between Rounds WOD 3 Rounds: -10 Deadlifts (185/135) -20 Chest to Bar […]
Monday 12/18/2017
Skill/Strength Every :90 Seconds x 5 On the 0:00 – 1 Power Clean On the 0:20 – 1 Hang Squat Clean On the 1:00 – 1 Squat Clean From the […]
Thursday 12/14/2017
Skill/Strength/Warm-up “FRAN” 21/15/9 -Thrusters -Pull-ups Cardio Thursday “Fran” will be a warm up, but go as hard as possible. GET that cardio going for the WOD. WOD With a Running […]
Wednesday 12/13/2017
Skill/Strength/Warm-up “Pistolero Complex” 5x -Snatch Deadlift -Hang Snatch -OHS -Sotts Press Keep it light Complex should be done unbroken, rack for the bar for the sotts press bar while at […]
Tuesday 12/12/2017
Skill/Strength Snatch Grip Deads 5×10 Ground to the Launch Position Keep the Weigh Heavy enough to go Unbroken and with good Form. WOD Partner WOD AMRAP 30: -7 Alternating KB Snatches […]
Monday 12/11/2017
Skill/Strength “MISFIT COMPLEX” -Power Clean -Push Jerk -Front Squat -Hang Squat Clean -Split Jerk REAPET 5X Complex will be done at a Moderate weight 70-75% all movements have to […]