Tuesday
Prep: 5 rounds 5 empty bar thrusters 5 scap pull-ups Wod: franish 12 thrusters 95/65 12 pull-ups 9 9 3 3 Rest 1:1 3 c2b 3 thrusters 115/85 6 6 9 9...
14 November, 2022
- All
- Coach
- Daily Wod
- Owner
Friday – 11/11/22
Thank you Veterans! Strength Bulgarian Split Squat - 5 sets 10/leg Superset - 5-10 strict dips WOD - "Three Wisemen" "Jeremy" - 4min AMRAP 5 Hang Squat Snatch - 135/95 10 BOB *rest 2 min "Ben" - 4min AMRAP 10 Power Cleans - 135/95 20 Pull Ups *rest 2 min "Beau" - 4min AMRAP 15 Box Jump Overs - 24/20 30 WB - 20/14...
10 November, 2022
Thursday – 11/10/22
Strength Clean and Jerk - 3 sets 3 reps @ 70% 2 reps @ 80% 1 rep @ 90% WOD - For Time 21 - 15 - 9 Pistols Cal Row *25ft HSW after each set...
09 November, 2022
Wednesday – 11/9/22
Strength Bench Press - 5x5 work to heavy Superset - 1 min hollow hold WOD - "Nate" - 20min AMRAP 2 MU 4 HSPU 8 KBS - 70/53...
08 November, 2022
Tuesday – 11/8/22
Strength Squat Snatch - 3sets 3 reps @ 70% 2 reps @ 80% 1 rep @ 90% WOD - 10RFT 3 Devil's Presses - 50s/35s 30 DU 100m Sprint...
07 November, 2022
friday
Strength: power clean work to heavy double (2 singles) Wod: 15 min AMRAP 7 C2B 200 meter run 11 goblet squat 70s/53s...
03 November, 2022
thursday
Strength: Snatch with 3 sec pause at the bottom of the catch work to heavy but solid position Wod: 3 RFT 20 DB snatch 70/50 10 SHSPU...
02 November, 2022
tuesday
Strength: strict press work to 2 rep max Wod: for time 5-4-3-2-1 back squat 275/185 25-20-15-10-5 box jump overs...
31 October, 2022