071817
STRENGTH Snatch 3 @ 60% 3 @ 65% 3 @ 70% 3 @ 75% 3×3 @ 80% Skill Work For Time 18 HSPU rest 1 min 15 HSPU rest :45 15 HSPU rest :30 12 HSPU rest :15 9 HSPU *doesn’t have to be unbroken
Entries by admin
071717
STRENGTH Back Squat 6×5 @ 78% WOD For Time 27-21-15-9 Calorie Row KB Swing 53/35 Overhead Squats 75/55
071417
STRENGTH Front Squats 5×4 @ 75% WOD 10 Rounds 5 squat cleans 135/95 10 calorie row 30 double unders 1 min rest after each round.
071317
STRENGTH Jerk 5×3 @ 65% % is based off Clean and Jerk. WOD For Time Deadlifts 225/155 15-12-9-6-3 Ab Mat Sit Ups with Med Ball 20/14 30-24-18-12-6
071217
STRENGTH Power Clean 5×3 @ 75% WOD 5 Rounds for Time 30 Double Unders 9 thrusters 95/65 9 diamond push ups
072117
STRENGTH Back Squat 6×5 @ 75% SKILL/STAMINA 3 Rounds For Time 21 Chest To Bar Pull ups Rest 30 seconds after each round Scaled B – regular pull ups (chin over) Scaled C – assisted pull ups (bands)
071017
STRENGTH Snatch 3 @ 60% 3 @ 65% 3 @ 70% 3×3 @ 75% WOD 4 RFT 21 Wall Balls 20/14 18 Cal Row 15 Box Jumps 24/20 12 Db Snatch 50/35 (alternate each rep)
070717
STRENGTH Back Squat 5 @ 77% 1 @ 82% 5 @ 77% 1 @ 85% 5 @ 77% 1 @ 87% WOD 3 RFT 75 double unders 50 air squats 25 calorie row
070617
STRENGTH Power Clean + Front Squat 2+2 @ 60% 2+2 @ 65% 3 x 2+2 @ 70% WOD 5 rounds 5 thrusters 135/95 200 meter run
070517
STRENGTH Snatch Grip Deadlift 5×5 @ 75% percentage is off snatch weight WOD AMRAP 4: 21 Calorie Row 21 Power Cleans (135/95) 21 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 15 Calorie Row 15 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 9 Calorie Row 9 Power Cleans […]