10-16-2018

Tuesday strength Hang power snatch 5x5 work to heavy Wod 21-15-9 Hang power clean 115/85 S2O 115/85 Ab mat sit ups...

10-9-2018

Strenght  Back Squat 3 sets of 5 then 3 sets of 3 then 3 sets of 1 WOD: 3 RFT 2 Rope Climbs 4 Walk Walks 8 DL 275/185 16 Pistols   ...

10-4-2018

Hang Squat Snatch  7x3 Touch and Go 60%-80% 10 min AMRAP 10 Pull-ups 10 Burpees  10 Cal Row...

10/02/2019

Rowling Bring Sally Up Every 3 Minutes for 30 Complete 10 Back Squats at 60%   ...

09-28-2018

DL 10-8-6-4-2 Wod: 13 min amrap 4 wall walks 8 Clean and jerk 165/105 12 Pistols 16 Sit ups...

09-27-2018

Split jerk 7 x 1 80% and heavier Wod: 3 RFT 20 Hspu 30 wallballs...

09/26/2018

Strength: Front squat 10-8-6-4-2 add weight each set start at 50-60 percent Wod: For time 400 meter run 15 pu 15 T2B 400 run 12  c2b 12 T2B 400 meter run 9 MU 9 T2B...

09/25/2018

Work up to a couple good solid form heavy single snacthes 0:00-2:00 max rep snatches 95/65 2:00-4:00 rest 4:00-6:00 max reps snatches 135/95 6:00-8:00 rest 8:00-10:00 max rep snatches 165/115 10:00-12:00 rest 12:00-14:00 max reps snatches 185/125...

09/24/18

Strict press 5 x 5   Wod 10 RFT 9 thrusters 95/65 35 du...

9-21-18

Friday Strength:  Find 1 rm strict press, then Find 3 rm push press, then find 5 rm push jerk Wod: "Flight simulator"...