Friday July 1st
Strength: 1 Heavy Snatch Balance + 1 Hang Squat Snatch; rest 2 min x 4 WOD For Time 15/10/5/10/15 HR Push Ups Power Snatch (95/65)
Read More »Thursday 6/30
Strength: EMOM x 9 Min Min1: 30 Sec Hollow Rocks Min2: 20 Hollow Rocks Min3: 20 AbMat Sit-ups WOD 10 Min AMRAP 10 Box Jumps (24/20) 20 Wall Balls (20/14) 30 DU
Read More »Tuesday 6/28
Strength: Push Press Cluster TNG 3-3-3 Rest 20 sec / Rest 2 Min x 3 WOD For Time Run 400M 25 Deadlifts (135/95) 20 Power Cleans 15 Shoulder to Overhead Run 400M
Read More »Monday 6/27
Strength: Squat Clean Cluster 1-1-1 Rest 10 Seconds/rest 2 Min x 3 WOD “Elizabeth” For Time 21/15/9 Squat Clean (135/95) Ring Dips
Read More »Sat June 25th
WOD Partner WOD for Time 800M relay run *partner not running will perform Max Power Snatches (95/65) 400M relay run *partner not running will perform Max Clean and Jerk (1325/95) Every Power Snatch and Clean n Jerk repetition takes off 1 second from total time.
Read More »Friday June 24th
Strength Push Press TnG – 10,10,10,10 Building Rest 1:30 WOD Row Max Calories in 10 Min EMOM stop Cal Row and perform 5 Burpees
Read More »Thursday June 23rd
Strength EMOM x12 Min Min1: Max T2B Min2: Max Hollow Rocks Min3: Rest WOD Max Double Unders in 10 Min EMOM – stop DU and perform 5 Thrusters (95/65)
Read More »Wed June 22nd
WOD “Kelly” 5RFT Run 400M 30 Wall Balls (20/14) 30 Box Jumps (24/20) *Compare to 11/14/15
Read More »Tuesday June 21st
Strength: Tempo Back Squat @ 3311 Work to a heavy Single WOD For Time 15/10/5/10/15 KBS (70/53) HR Push Ups *Complete 30 Double Unders after each set
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