061417
STRENGTH Clean & Jerk 1 @ 60% 1 @ 70% 1 @ 75% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 95 + % WOD – Nicole [AMRAP] As Many completed Rounds As Possible in 20 minutes of: – 400 Meter Run – Max Rep Pull Ups (unbroken) Keep track of your […]
Entries by admin
061317
STRENGTH Front Squat 2 @ 60% 2 @ 70% 2 @ 75% 2 @ 80% 2 @ 85% 2×1 @ 90% WOD Conditioning AMRAP 4: 27 Hang Power Cleans (135/95) 27 Wallballs (20/14) 27 Calorie Row Rest 4:00 AMRAP 4: 21 Hang Power Cleans (135/95) 21 Wallballs (20/14) 21 Calorie Row Rest 4:00 AMRAP 4: […]
061217
STRENGTH Snatch 1 @ 60% 1 @ 70% 1 @ 75% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 95-105% WOD AMRAP 18: 18/12 Calorie Row 15 Box Jump Overs (24/20) 12 TTB 9 DB/KB Front Squats (50/35) (53/35)
060917
STRENGTH Front Squat 2 @ 60% 2 @ 70% 2 @ 75% 2 @ 80% 2×2 @ 85% WOD 12 min AMRAP 10 Hang Squat Cleans 135/95 10 Back Rack Reverse Lunge 135/95 20 Chest To Bar Pull Ups * must alternate each leg for the lunges.
060817
SKILL WORK Double Under Practice – if you have double unders, do 300 for time. WOD Wall Balls 5-10-15-20-25-30 200 meter run after each set.
060717
STRENGTH Clean & Jerk 1 @ 60% 1 @ 70% 1 @ 75% 1 @ 80% 1 @ 85% 1 @ 90% 2×1 @ 80% WOD [RFT] – 1 Round For Time of: – 30 Clean & Jerk @ 135 lbs / 95 lbs ( M / W )
060517
STRENGTH Snatch 3×3 at 70% 3×2 at 75% 3×1 at 80% Snatch Grip Deadlift (pause at pockets) 3×2 at 110% WOD 3 RFT: 600m Run (edge of Safeway after the 400 meter mark) 16 Deadlifts (225/155) 60 Double Unders (3:1)
060217
STRENGTH Front Squat 3×3 @ 65% WOD For Time 500 meter row 25 Power Snatches 75/55 400 meter row 20 Power Snatches 75/55 300 meter row 15 Power Snatches 75/55 200 meter row 10 Power Snatches 75/55 100 meter row 5 Power Snatches 75/55
060117
STRENGTH Snatch 2 @ 60% 2 @ 65% 2 @ 70% 2×2 @ 75% WOD 4 Rounds: 21/15 Calorie Row 18 Wallballs (20/14) 15 KB Swings (53/35) 12 Burpees
053117
STRENGTH Power Clean 3×3 @ 65% Clean Pull 3×3 @ 75% WOD 3 Rounds For Time: 500 meter row 12 deadlifts (body weight) 21 box jumps (24/20)