6.15.17
A. Front Squat (20X0 tempo): Build to a 1 rep max in 20 minutes Suggested loading: 5 reps @ 40%, 4 reps @ 50%, 3 reps @ 60%, 2 reps @ 70%, 1 rep @ 80,90,95,100% B. Bench Press (20X1 tempo): Build to a 5 rep max in 15 minutes[…]
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With a partner, perform alternating sets of: 9-12-15-18-21-18-15-12-9 Burpees KB Swings (53/35) Partner 1 performs 9 Burpees + 9 KB Swings Partner 2 performs 9 Burpees + 9 KB Swings Partner 1 performs 12 Burpees + 12 KB Swings Partner 2 performs 12 Burpees + 12 KB Swings Continue up[…]
Read More »6.8.17
Wod AMRAP 4: 27 Hang Power Cleans (115/80) 27 V ups 27 Box Jumps 24,20 Rest 4:00 AMRAP 4: 21 Hang Power Cleans (115/80) 21 Wallballs (20/14#) 21 Calorie Row Rest 4:00 AMRAP 4: 15 Hang Power Cleans (115/80) 200m Run 15 C2B Pull ups
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Wod: 2 Rounds for time 150 Double Unders 3 Rope Climbs 30 Burpee to 6″ target 3 Rope Climbs
Read More »6.5.17
Strength Back Squats 3-3-3 Building Wod: 10-9-8-7-6-5-4-3-2-1 Front Squats 135,95 Ring Push ups
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Teams of 2 Complete Amrap 25 5 Front Rack Lunge Steps 135/95 5 C2b Pull ups 5 Strict Hspu 200m Run/50 Dubs
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