Strength: 1. Snatch A. 1×3 at 60% B. 1×3 at 70% C. 3×3 at 75% *All reps are drop from the top 2. Back Squat Triple at 80% Single at 85% Triple at 80% Single at 87% Triple at 80% Single at 90% WOD: “Heartbreak Kid” 3RFT: 10 Front Squats (185/135#) 20 C2B Pull-ups 50 […]
WOD: “11.6” AMRAP 7 minutes following a scheme: Thruster, 3 reps 3 Chest to bar Pull-ups Thruster, 6 reps 6 Chest to bar Pull-ups Thruster, 9 reps 9 Chest to bar Pull-ups Thruster, 12 reps 12 Chest to bar Pull-ups Thruster, 15 reps 15 Chest to bar Pull-ups Thruster, 18 reps 18 Chest to
Core: 3x:30 weighted planks 45/25; pair up with someone; put the plate on the partners back and then hold a squat at the bottom with good technique and posture for the duration of the :30. 2 RDS 30 GHDSU 30 Russian twist w KBS 30 Lower Leg Raise WOD: Death by Calories on the rower
Skill: EMOM 10 ME HSPU :30 sec Work/ :30 sec rest SC HRPU WOD: “Cement Mixer” 7 rounds, every 3 minutes complete: 400m Run 12 TTB
Wednesday 10/19/16 Read More »
Strength: 1. Technique Work A. 3×3 Snatch Balance, light B. 3×3 Tall Snatch, light C. 3×3 Tall Clean, light 2. Snatch 2X3 @ 70% 3X2 @ 75% 3. Clean and Jerk 2X3 @ 70% 3X2 @ 75% WOD: AMRAP 10 minutes of: 30 Double-unders 10 Hang Power Snatch 95/65 30 Double-unders 10 Thrusters 95/65 SC
Strength: 3 X 5 DL @ 65%, 75%, 85% Work on T&G Rest 2 Mins bt sets WOD: 10 RDS 7 sumo deadlift high pulls 7 front squats 7 push jerks RX 95/65 SC 65/35
*8am Barbell Basic: C&J *9am Partner WOD: For time, with partner one working on the odd minutes, and partner two working on the even minutes: 100 Pull Ups 125 Shoulder to Overhead (95/65) 150 Back Squats Athlete one works from 0:00 to 1:00, athlete two works from 1:00-2:00, athlete one from 2:00-3:00, athlete two from
WOD: “11.5” AMRAP 20 5 Power cleans (145 / 100) 10 Toes to bar 15 Wall balls (20/14) SC- 130/75, 20 Knee Ups, 14/10 Midline Conditioning: 30 TGU (choose weight, 15ea.) 2 Rds 30 GHDSU 30 Hip Extension
Strenght: Back Squat 5 reps at 75% 1 rep at 80% 5 reps at 75% 1 rep at 85% 5 reps at 75% 1 rep at 90% Rest 2 Mins bt sets WOD: 30 Power Snatches, 75/55 45 Bar Facing Burpees 60 Thrusters, 75/55 45 Bar Facing Burpees 30 Power Snatches, 75/55 SC – 65/35
Conditioning: 6 X 400M Run, 1 min Rest 4 X 200M Run, 30 sec Rest Rest 5 Mins WOD: AMRAP 9 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings (53/35) 9 Box Jumps (24/20)
Wednesday 10/12/16 Read More »
