5/23/17
Strength: cleand and jerk 7x2 70%-95% Wod: 12 min AMRAP 15 ghd sit ups butterfly sit ups 12 C2B pullups 9 OHS 165/115 135/85 95/65...
22 May, 2017
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5/22/17
Strength: front squat every 2 min complete heavy 4 reps for 16 min Wod: 3 RFT 500 meter row 15 DL 185/125 155/105 50 DU 100 singles...
21 May, 2017
5/19/17
Strength: 10 min to find 2 rep max DL then go down 40 to 80 pounds and do 5x5 Wod: 13 min AMRAP 300 meter row 20 box jumps 10 snatches 115/75 95/65 75/45 2 rope climbs...
18 May, 2017
5/18/17
Strength: 3 rounds of 1 clean 90% 10 hang cleans 40% 1 clean 90% then rest 2 min and repeat 2 more times for 3 total rounds Wod: 7 RFT 7 front squats 165/105 135/85 115/65 7 C2B pullups jumping pullups...
17 May, 2017
5/17/17
Strength: strict press work to 3 rep max then go down 10 to 20 pounds and do 5x5 Wod: 21-15-9 T2B kipping heel raises hang clean and jerk 95/65 75/55 55/35 pistols one leg squat...
16 May, 2017
5/16/17
Strength: 3 rounds 1 snatch at 90% 10 hang snatches at 40% 1 snatch 90% rest 2 min the repeat 2 more times (for total of 3 rounds) Wod: 3 RFT 15 burpees 20 thrusters 75/55 55/35 50 DU 25 double singles 100 singles...
15 May, 2017
5/15/17
Strength: 10 min to work to 2 rep max back squat then go down 30 to 60 pounds and 5x5 wod: 12 Min AMRAP 200 meter run 20 wallballs 10 HSPU pike push ups HRPU...
14 May, 2017
5/12/17
Strength: DL 3x10 first set at 40% second set at 50% third set at 60% Wod: 2017 Regional event 2 ...
11 May, 2017
5/11/17
Strength: 1 Hang snatch 15 min EMOM start at 70 percent of 1 RM Wod: 5 Rounds 20 sec of wallballs 40 sec of rest 20 sec cal bike 40 sec rest 20 sec burpees 40 sec rest...
10 May, 2017
5/10/17
KorWod: 10 min AMRAP 5 knees to elbows 10 russian twist with ball 15 butterfly sit ups with same ball Wod: 4 RFT 400 meter run 10 HSPU strict 10 full snatches 115/75 95/65 75/45...
09 May, 2017