Friday 3/1/2019
19.2 8 AMRAP -25 T2B -50 -Double Unders -15 Squat Cleans 135/95 -25 T2B -50 Double Unders -13 Squat Cleans 185/115 If completed in 8 min window add 4 min […]
Month: February 2019
Thursday 2/28/2019
Skill/Strength 5×5 Squat Cleans WOD Skinny King Kong 10min AMRAP -1 Deadlift 365/255 -2 Muscle Ups -3 Squat Cleans 205/140 -4 HSPU 50 Double Unders at the end of each […]
Wednesday 2/27/2019
Skill/Strength 5×10 Bench After every set AMRAP elevated push-ups(less drastic pike) WOD 15 Rounds -10 Cal Bike -15 Air Squats 15-18 Rx 18-21 LvL II
Tuesday 2/26/2019
Skill/Strength EMOM -1 Power Snatch -1 Squat Snatch -2 OHS Light Weight Focus on proper TECHNIQUE!!! WOD 4 Rounds -30 Cal Row -25 Sit-ups -20 Lunges in place 53/35 -15 […]
Monday 2/25/2019
Skill/Strength 19.1 Redo or Death by Deadlift @185/135 WOD 10,9,8…..3,2,1 -Hang Cleans 95/65 -Burpees 800m Run (2 Laps) 1,2,3…..8,9,10 -Burpees -Hang Cleans 95/65
Friday 2/22/2019
CF Open 19.1 15 min AMRAP -19 Wallballs 20/14 -19 Cal Row
Thursday 2/20/2019
Skill/Strength -5x20m Walking lunges with KB 53/35. In between sets 20 Push-ups. WOD Death by Kettlebell -Min 1: 1 KB Snatch + Thruster (Right) 1 KB Snatch + Thruster (Left) […]
Wednesday 2/20/2019
Skill/Strength -100 KBS 53/35 Every time Kettlebell is placed Down 5 Goblet Squats. WOD 18 min AMRAP -15 Box Jumps -12 Push Press 135/95 -9 T2
Tuesday 2/19/2019
Skill/Strength 3×5 Back/Front Squats 75% P.J’s B-DAY WOD 2 Rounds -20 Deadlifts 155/115 -1 Bear Complex -9 Burpees -7 Snatches -8 Front Squats ***Cash Out 41 Calories on Bike*** WOD […]