Wed June 8th
Strength: Tempo Back Squat @ 3311 – 3,3,3, Building *Add weight from 5/31 WOD: 3 RFT Run 400M 20 PU 20 KBS (70/53)
Read More »Tuesday June 7th
Strength: Work up to your heaviest set of this complex in 8 minutes 4 DL + 3 Hang Cleans (power or squat) + 2 Front Squat + 1 Jerk *Bar cannot touch the floor after deadlifts WOD: 4 RDS starting every 4 Min 5 Thrusters (135/95) 10 Burpees Cal[…]
Read More »Monday June 6th
Strength: 4 Sets Building Squat Snatch Cluster – 1.1 Rest 10 seconds / Rest 2 Minutes WOD: For Time 10/8/6/4/2 Hand Squat Snatch (95/65) No Pushup Burpee Box Jumps (24/20)
Read More »Sat June 4th
WOD w/partner 4RFT16 Clean & Jerks (135/95)Run 200m – relay32 KBS (70/53)Run 200m – relay 1 partner works while 1 rests
Read More »Friday June 3rd
Strength: 4 Sets BuildingHang Power Snatch (Hip) x1 + Hang Squat Snatch (Hip) x2 + Overhead Squat x1 WOD 10 Min AMRAP12 Back Extensions8 OHS (115/85)Run 200m
Read More »Thursday June 2nd
Strength: 4 Sets BuildingHang Power Clean (mid thigh) x1 + Hang Power Clean (Front knee) x2 + Power Clean x1 WOD For Total Reps2 Min Max Power CLeans (135/95)3 Min Max Cal Row2 Min Max Power Cleans
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