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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...

Back to Back Squats

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...

It’s Friday

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   ...

The Wall

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     ...

5/3/17

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...

4/28/17

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)...

4/27/17

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...

4/26/17

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 ...

4/25/17

Strength: W2H 2 rep snatch WOD:  Cindy...

4/24/17

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...