Wednesday 7/27/2016
Skill/Strength 20 EMOM Power/Squat Clean Complex ODD MINUTES Ground to Launch Position(Hold 3Sec) Launch Position Perform a Clean Pull Clean Pull from the Ground Full Power Clean EVEN MINUTES Ground […]
Sal
Tuesday 7/26/2016
Strength/Skill Complete the following complex 4x at 80% of shoulder press MAX!!! 1 Press/2 Push Press/ 3 Push Jerks WOD 5 Minute AMRAP -8 Box Jumps 24/20 -6 T2B -4 […]
Monday 7/25/2016
Strength/Skill Deadlift@ 70-75% 4×3 & 2×5 WOD “Nancy” 5 Rounds -400m Run -15 OHS 95/65
Thursday 7/21/2016
Goodbye WOD for “Q” 11 Rounds -5 Pull-ups -5 Push-ups -5 Toes 2 Bars As soon as 11 rounds are complete continue with the following. 800m Run 13 Deadlift @80% […]
Wednesday 7/6/2016
Goodbye WOD for Kellie 10 Minute AMRAP -11 Cleans 95/65 -8 Thrusters 95/65 -13 Burpees over Bar 5 Minute Mandatory Break 15 Minute AMRAP -7 Box Jumps 30/24 -6 HSPU […]
Friday 6/24/2016
Monster Mash Mandatory 3 minute break between WOD’s 10-9-8 -Squat Cleans 135/95 -Push Press ***Break*** 2 Rounds -15 Deadlift 155/115 -15 Sit-ups -30 Double Unders ***Break*** 21-18-15-12 -Assault Bike Calories […]
Thursday 6/23/2016
Skill 15 EMOM Snatch Grip Deadlift + Hang Snatch+Snatch Balance For this EMOM focus on form rather than weight. Only increase weight once you are comfortable with the snatch balance […]
Wednesday 6/22/2016
Strength Wendler Deadlift WOD -100 Calorie Row -10 HRPU -80 Calorie Row -20HRPU – 60 Calorie Row -30 HRPU -40 Calorie Row -40 HRPU -20 Calorie Row -50 HRPU DON’T […]
Tuesday 6/21/2016
Strength: Bench Press WOD: 20 Min AMRAP 10 KB SDHP44/26 8 KB C&J From The Hang 6 Hanging Leg Lift
Monday 6/21/2016
Skill 10 min EMOM 1 Clean + 1 Squat Clean add weight every 2 minutes. Start at a moderate weight and try to end as heavy as possible while maintaining […]