6/7/17
Korwod: 5 rounds left side plank 30 sec right side plank 30 sec 15 v-ups wod: 10 Min AMRAP 3 C2B pullups 3 snatches 135/95 115/75 95/55 6 6 9 9 ...
06 June, 2017
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6/6/17
Strength: 10 good lift between 80%-90% Full Snatch Wod: 3RFT 400 meter run round1 (30) HSPU round 2 (20) hspu round 3 (10) hspu...
05 June, 2017
6/2/17
Strength: 5x3 work up in weight each set DL Wod: For time 10-8-6-4-2 Clean and jerk (95/65,115/75,135/85,155/95,185,105) 10-10-10-10-10-10 burpees...
01 June, 2017
6/1/17
Strength: 2 rep max hang power snatch Wod: 9 Min AMRAP 40 DU 20 alt lunges while holding 50/35 in each hand...
31 May, 2017
5/31/17
Strength: Jerk 5x3 work up in weight each set Wod: For Time 500-400-300-200-100 meter row 25-20-15-10-5 power snatch 75/55...
30 May, 2017
5/30/17
Strength: find 2 rep max hang power clean Wod: 15 min AMRAP 400 meter run 20 wallballs 10 T2B kipping knee raises...
29 May, 2017
5/29/17
Hero Wod Wittman 7 RFT 15 KBS 53/35 15 power cleans 95/65 15 box jumps 24/20...
28 May, 2017
5/26/17
Strength: glute ham raises with partner or on GHD 5x10 Wod: For time 30-20-10 wallballs 15-10-5 Squat clean 185/125 155/105 135/85 115/65...
25 May, 2017
5/25/17
Strength: snatch 7x2 70%-95% Wod: 15 min AMRAP 30 feet hand stand walk/ 10 HSPU pike push ups 5 bar MU jumoing bar mu 200 meter run...
24 May, 2017
5/24/17
Korwod: 3 rounds 1 min plank 30 sec hollowman hold 15 sec L sit hold Wod: 10 min EMOM 5 BFB and 5 heavy and unbroken thrusters in the same minute...
23 May, 2017