08/31/16 A) EMOM 5 2 power clean and push jerks (Ahap) B) “Rj” 5RFT: 800m run 5 rope climb ascents 50 push-ups
CONTINUE READINGA) snatch: 4×2@80% drop and reset, no touch n go’s. Rest 90 seconds between each set B) front squat: 3×10 @65% of your 1rm fs Rest 2 minutes between each set C) EMOM 14 Even: 50 double unders or 75 singles Odd: 4 burpee ring muscle ups or 6 burpee […]
CONTINUE READINGA) 5×1 3 position snatch @ 65% of your 1 rep max snatch 3 positions: from floor+low hang+hi hang B) For total reps: 5 minute AMRAP: 10 shoulder to overheads 95/65 rx 75/45 sc 55/25 bg 10 over head squats 95/65 rx 75/45 sc 55/25 bg rest 2 minutes 4 […]
CONTINUE READING08/25 parter wod teams of 2 1A) For time 4x400m relay run. Each partner runs 2 400m sprints. 2A) For time: 12x100ft relay weighted lunge: holding 45/25 lb plate overhead. Lunges are to be done in 100 ft increments. Partner A lunges 100 ft while partner B rests, when partner A finishes switch. each partner […]
CONTINUE READING08/24 A) 5×1 3 position cleans @65% of your 1 rep max clean 3 positions- from floor+low hang+hi-hang B) Every 3 minutes for 30 minutes 12 calorie row 12 body weight deadlifts 12 push-ups(hand release)
CONTINUE READING08/22/16 A)For time: 25 thrusters 50 bar facing burpees 25 thrusters 115/75 rx 95/65 sc. 75/45 bg B) skill work- 10 minutes double under practice
CONTINUE READING08/22/16 A) 4×1 snatch with a 3 second pause at the top of the knee. Use 75/80% of your 1 rep max B) pause front squats: 3×3 with a 3 second hold in the bottom. Use 70% of your 1 rep max fs. C) 8 minute amrap: 400m run 40 squats […]
CONTINUE READINGA) bear complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Must be done unbroken. 5 attempts to find a max Weight. 15 minute cutoff B) 5 rounds for time: 2 rope climb ascents 100m sprint 22 wall balls 20/14 rx. 18/12 […]
CONTINUE READING08/18/16 Partner Nate Teams of 2 Complete the following relay style 20 minute amrap 2 muscle ups or 2 man makers 4 hand stand push-ups 8 kbs 70/55 rx. 55/35 sc. 45/25 bg Rx+ 20 minute amrap: 2 weighted muscle ups 4 deficit hand stand push-ups 8 kbs snatches 70/55 rx. 55/35 sc. 45/25 bg
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