Thursday 5/18/2017
Strength: Strict Press 5 @ 75% 3 @ 85% 1+ @95% WOD: 20 Minute Cap “Surfer on Acid” 3RFT: 400m Run 21 Burpees Skill Work: Technique work on either Double […]
Strength: Strict Press 5 @ 75% 3 @ 85% 1+ @95% WOD: 20 Minute Cap “Surfer on Acid” 3RFT: 400m Run 21 Burpees Skill Work: Technique work on either Double […]
Strength: Deadlift 5 @ 75% 3 @ 85% 1+ @ 95% AMRAP 13 55 Calorie Row 55 Thrusters 95/65 55 Pull ups 55 HSPU Cool down then: EMOM 10 Odd […]
Strength Back Squat 5 @ 75% 3@ 85% 1+ @ 95% WOD: AMRAP 3: 12/9 Cal Bike 12 Power Snatch (95/65) Rest 3:00 AMRAP 3: 12/9 Cal Bike 8 Power […]
Strength Bench Press 5 @ 70% 3 @ 80% 1+ @90% WOD 20 Minute Cap 5 Rounds: 9 Power Cleans (135/95) 15 Push-ups 21 Squats 200 Meter Run Extra Credit: […]
WOD 3 Rounds for Time IN TEAMS OF THREE -75 Power Snatches 75/55 -100/75 Calorie Bike -800m Team Plate Run 45/25 1 athlete works at a time, except on the run […]
WOD For Time: 21 Overhead Squats 115/65 21 Cal Row 21 Power Cleans 115/65 KB Tower Run 21 Pull-ups 400m KB Run (54/34) 21 Power Cleans (115/65) 21 Cal Row 21 […]
Strength Deadlift 65%/4 70%/4 75%/4 80%/3 85%/2 WOD “Maya” AMRAP 17: 20 Calorie Bike 17 Power Snatches (75/55) 20 Box Jumps (24/20) 17 Wallballs (20/14)
Strength Shoulder Press 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 WOD 4 Minute AMRAP 27 Calorie Row 27 Burpees 27 CTB Pull-ups Rest 4:00 4 Minute AMRAP 21 Calorie Row 21 […]
Strength Back Squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 WOD 21 Thrusters (95/65) 21 KB Swings (70/53) 400m Run 15 Thrusters 15 KB Swings 400m Run 9 Thrusters 9 KB […]
WOD: 50 Cal Row 50 Box Jump Overs (24/20″) 50 Deadlifts (185/125) 50 Wallballs (20/14) 50 Ring Dips 50 Wallballs (20/14) 50 Deadlifts (185/125) 50 Box Jump Overs (24/20″) 50 […]