Monday 09/12/2016
9/11 Memorial WOD 900 meter Run 11 T2B 11 Deadlift @ Body Weight 11 Strict Pull Ups 11 DL @ BW 11 Kettlebell Swings 53/35 11 DL @ BW 11 […]
Mario “B”
Friday 09/09/2016
WOD: 25 Power Snatches @ 95/65 20 Floor Press 15 Push Press 10 Power Cleans 5 Bear Complex EMOM: 5 air squats Rest 5 min. Run 4 laps Row 2K […]
Thursday 09/08/2016
STRENGTH: Back Squat 5×3 @ 80% of 1RM WOD: 18 Min. AMRAP 6 Front Squats @115/95 8 Burpee Pull Ups 10 Deadlifts @115/95
Wednesday 09/07/2016
STRENGTH: Push Press: Heavy Singles 1-1-1-1-1-1 WOD: Pure Abs 3 Rounds 20 slam ball sit ups with partner (20/10) 20 Russian twists with slam ball 20 butt ups with partner […]
Tuesday 09/06/2016
Strength: Deadlift 4 x 3 @ 80 % WOD: Partner WOD Buy In: Sled Pull 50lbs/30lbs to end of conex box; Switch partners and bring it back 30 Power Cleans @ 155/105 40 […]
Wednesday 7/20/2016
Strength: Deadlift WOD: 4 Rounds For Time 8 Clean N’ Jerks 135/95 10 Ring Dips 8 Handstand Push-ups 10 Box Jumps
7/19/2016
Strength Wendler Bench WOD: 15 Min AMRAP 10 Floor Press @155 15 KBS @70 10 Burpees 15 T2B
7/18/2016
Strength Wendler Squat WOD -70 Sit-ups -60 Goblet Squats -50 Push-ups -40 Wallballs -30 Pistols -20 Pull-ups -10 Turkish Get-ups
Thursday 6/2/2016
Strength: Bench Press WOD: 3 Rounds For Time 10 C&J 135/115 20 Pull-ups 15 Evil Wheels 10 Handstand Push-ups 1 Lap
Wednesday 6/1/2016
Strength: Deadlift WOD: For Time/EMOM 55 Push-ups w/25 lb. Plate 45 Box jumps 24/20 35 KB Swings 70/53 25 T2B 15 Burpees Over Bar (EMOM:3 Deadlifts 225/135)