Wednesday 2/1/2017
Strength: Front Squat 3X5 77% 3X3 81% 1X1 88% 1X1 90% 1X1 92% 1X1 95% WOD: 18 Minute AMRAP 80 Wallballs (20/14) 60 Calorie Row 40 Snatches (95/75) 20 OHS […]
Month: January 2017
Tuesday 1/31/2017
Stamina Conditioning 12 Minute EMOM Odd: 50 Double-unders Even: 12 Kipping HSPU WOD: 10 Minute EMOM Min 1-5 = 3 Power Snatches 135/95 Min 6-10 = 6 Clean & Jerks 155/115 […]
Monday 1/30/2017
Strength: Back Squat 7×5 @ 75% WOD: 21-15-9: Wallballs (20/14) C2B Pull-ups Thrusters (95/65#) Box Jumps (24/20″) Kettlebell Swings (53/35)
Friday 1/27/2016
Strength: Back Squat 8X4 @ 83% – First rep of each set, 2 second pause at the bottom. WOD: Partner WOD For Time Teams of 2: 150 Cal Row 100 […]
Thursday 1/26/2017
Strength: Stiff Legged Deadlifts 5X10 (Select a challenging weight) WOD: 2 Rounds For Time 21 OHS (95/65) 21 C2B Pull-ups 21 Power Snatch (95/65) 21 Over-the-Bar Burpees
Wednesday 1/25/2017
Strength: Front Squat 3X5 @ 73% 3X3 @ 78% 3X1 @ 85% WOD: 12 Min EMOM Odd: 6 TTB + 6 OHS (95/65) Even: 6 TTB + 6 Thrusters (95/65) […]
Tuesday 1/24/2017
Strength: Shoulder Press WOD: 5RFT 10 Snatches 115/95 10 Box Jump Overs 24/20
Monday 01/23/2017
Strength: 6×6 Back Squat @73% “The Seven” 7 rounds for time 7 Handstand Push-ups 7 Thrusters (135/95#) 7 Knees-to-Elbows 7 Deadlifts (245/185#) 7 Burpees 7 Kettlebell Swings (70/53#) 7 Pull-ups
Friday 01/20/2017
Strength: Back Squats: 10×3 @ 80% WOD: TRUMP/PRYOR BDAY WOD! Buy In: 45 Burpees Over Bar (For our 45th President) 29 Thrusters 95/65 29 Pull Ups 29 Snatches 95/65 […]
Thursday 01/19/2017
Strength: Strict Landmine Rows 5 x 5 90/60 WOD: 4 Rounds for time. 50 Walking Lunges 500 Meter Row 20 Push ups 20 Sit ups 50 Double Unders