Tuesday 04/11/2017
Strength: Bench Press 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5 @ 60% WOD: 3 rounds 50 Double Unders 20 Wall Balls (20/14) – 50 […]
Strength: Bench Press 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5 @ 60% WOD: 3 rounds 50 Double Unders 20 Wall Balls (20/14) – 50 […]
Strength: Back Squat 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5 @ 60% WOD: 4 Rounds Min 1: 1 round of Cindy Min 2: 15 […]
Strength: Deadlift 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95% WOD: 200m Run w/ Medicine Ball (20/14) 15 Overhead Squats (115/85) 200m Run […]
WOD: 3 rounds 15 Burpee Box Jump Overs (24/20) 12 Power Cleans (155/105) 9 Pull Ups then… ROMWOD (20 minutes)
Strength: Shoulder Press 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95% WOD: AMRAP 25 minutes (Teams of 2 or 3) 50 Calorie Bike […]
Strength: Back Squat 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95% WOD: Buy In: 50 Calorie Row then… 5 rounds 10 Burpees 10 […]
STRENGTH: Bench Press 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95% WOD: ***Opening Day 2017*** 18 minute AMRAP Hit = 3 KB Swings […]
Skill work: Kipping pull up/butterfly pull up WOD: CASH IN: 400 METER RUN 27-21-15-12-9-6 -Pull ups -Sit ups -Push ups (Push ups with 25lb plate on back) CASH OUT: 400 […]
WOD: 21, 15, 12, 9 HPU Hang Snatch @95/75 STRENGTH: Strict Shoulder Press 5×3 @ 70%
STRENGTH: Power Clean 10 x 3 @ 80% of 1rm WOD: 5 RFT 9 Power Cleans 135/95 15 Box Jumps 24/20 20 T2B