Wednesday 03/01/2017
Strength: Front Squat 80% 3×3 WOD: 6RFT: 10 Deadlifts (225/155#) 10 Wallballs (30/20#) 10 T2B 10 Box Jump-Overs (24/20″)
Month: February 2017
Tuesday 02/28/2017
Strength: Bench Press 3 x 3 70% 80% 90% WOD: 3 rounds 24 Calorie Row 21 Power Cleans (115/80) 18 Front Rack Lunges (115/80) 15 Over-the-bar Burpees
Monday 02/27/2017
Strength: Back Squat 3×3 70% 80% 90% WOD: AMRAP 4: 30 DU 15 Power Snatch (75/55#) Rest 4:00 AMRAP 4: 30 DU 12 Power Snatch (95/65#) Rest 4:00 AMRAP 4: […]
Friday 02/24/2017
WOD: “17.1” For Time: (20 minute cap) Rx: 10 Dumbbell Snatches (50/35) 15 Burpee Box Jump Overs (24/20) 20 Dumbbell Snatches (50/35) 15 Burpee Box Jump Overs (24/20) 30 Dumbbell Snatches […]
Thursday 02/23/2017
Strength: Bench Press 3×5 65% 75% 85% WOD: 27-21-15-9 T2B OHS (135/95) Over the bar burpees
Wednesday 02/22/2017
Strength: Shoulder Press 3×5 65% 75% 85% WOD: 75 Calorie Row 100 DU 800 Meter Run 100 DU 75 Calorie Row
Tuesday 2/21/2017
Strength: Back Squat 3×5@ 65%/ 75%/ 85% WOD 4 Rounds for time 21 Over Head Squats (95/65) 12 Bar Facing Burpees Extra Credit Tabata Abs!!
Friday 02/17/2018
STRENGTH: Deadlift 1 rep MAX Then… RAMOS BIRTHDAY WOD!!! 28 Calorie Row 28 Sit-Ups 28 Push-Ups 28 Pull-Ups 28 Burpees Then… 400m Run GOOOOOOOOOOOAAAAAALLLLLLLLL!!! Happy Birthday Coach Ramos!!!
Thursday 02/16/2017
STRENGTH: Shoulder Press 1 round MAX Then… AMRAP 10 75 Wallballs (20/14) 60 Calorie Row 45 Snatches (75/45) 30 Pull-ups
Wednesday 02/15/2017
STRENGTH: Front Squat 1 round MAX Then… (If time permits) For time: 50 Clean & Jerks (135/95) *EMOM: Complete 6 T2B – starting with T2B