5/9/17
Strength: Squat clean and jerk 15 min EMOM start at 70 percent and work up if feels good Wod: For Time 1-10 C2B pullups 10-1 Thrusters 95/65 75/45...
Strength: Squat clean and jerk 15 min EMOM start at 70 percent and work up if feels good Wod: For Time 1-10 C2B pullups 10-1 Thrusters 95/65 75/45...
Strength: A. Back Squat 1 x10 @ 50% 1 x10 @ 60% 1 x10 @70% Perfect Sets Only Metcon: In front of a clock set for 12 minutes: 1 minute of box jumps 30/24 24/20 1 minute of sumo deadlift high pulls 115/95 95/75 75/55 2 minutes of box jumps 30/24 24/20 2 minutes of sumo deadlift high pulls 115/95 95/75 75/55 3 minutes of box jumps 30/24 24/20 3 minutes of sumo deadlift high pulls 115/95 95/75 75/55...
Strength: Overhead Squats: 3 x 5 50%~70% perfect reps WOD For Time: 400m run 20 Pull-ups 40 Burpees 50 Goblet Squats 400m run ...
Group Korwod: 20 Moutian climbers 10 Evil wheels 20 Crunches Wod: Death by Wall Rx: Wall walks Inter: Handstand holds Scalded: Kick ups or stick press ...
strength: Front Squat 7x3 70%-90% Wod: 10 min AMRAP 30 T2B or knee raises buy in then, 10 snatches 95/65 75/45 20 wallballs 30 DU 50 singles...
Work on weakness WOD: 12 min AMRAP 10 pistols 5 snatches 135/95 115/75 95/65 1 MU (increase 1 rep on muscle up every round)...
Strength: W2H 2 rep clean WOD: 4 rounds every 3 min (RX) 4 min (SCALED) Run 400 meters then max box jump overs in remaining time that is your score...
Strength: strict press+push press+push jerk+split jerk 10 set increase weight every set WOD: For Time 100 DU 100 Singles 80 wallballs 60 S2O 45/35 40 burpees 20 thrusters 45/35 ...
Strength: W2H 2 rep DL WOD: 21-18-15-12-9-6-3 T2B kipping knee raises hang clean and jerk 95/65 75/45...