091217
STRENGTH Bench Press 5×5 WOD Every 3 minutes for 7 rounds 400 meter run 12 toes to bar
Entries by admin
091117
Hero WOD “343” – 9/11 Tribute WOD 100 Deadlifts 145/115 100 Power Cleans 95/65 100 Ground to Overhead 65/35 43 Burpees
090817
STRENGTH Power Clean and Jerk 3 @ 60% 3 @ 70% 2×3 @ 75% WOD For Time 800 meter run 30 cal row 25 burpees 20 clusters 115/80
090617
STRENGTH Snatch Grip Deadlift 5×5 @85% (of snatch) WOD AMRAP 4 min 400 meter run 20/15 cal row Max Power Snatches 75/55 REST 4 MIN AMRAP 4 min 400 meter run 15/10 cal row Max Power Snatches 95/65 REST 4 MIN AMRAP 4 min 400 meter run 10/5 cal row Max Power Snatches 115/80
090117
STRENGTH Heavy Clean and Jerk Single WOD [RFT] – Rounds of 21-15-9 reps of: – Handstand Push-ups – Ring dips – Push-ups
082917
STRENGTH Back Squat 5×4 @ 75% WOD 3 rounds 400 meter run 21 KB Swings 53/35 12 Pull Ups * due to heat wave rowing (500 meters) can be substituted for the run.
082517
STRENGTH Back Squat 3×3 @ 75% WOD 3 RFT: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Burpees
082417
STRENGTH Hang Power Clean 3×3 @ 70% Clean Pull 3×3 @ 80% WOD For Time 21-15-9 Deadlifts 275/155 Box Jumps 24/20
082317
Strength/Stamina EMOM x 8 3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105) WOD – Fight Gone Bad [AMRAP] As Many REPS As Possible: 3 Rounds (1 minute at each station) – Max Reps Wall Balls @ 20 lbs / 14 lbs – Max Reps Sumo deadlift high-pull @ 75/55lbs – Max […]
082217
STRENGTH and STAMINA Overhead Squats 3×3 @ 70% (if you don’t have a # t work with go off your snatch) Stamina 100 KB swings 53/35 (5 burpees on the top of each minute – starting with burpees at :00) AND YES we are doing both the OH Squats and the KB swings. WOD 4 […]