Tuesday
Strength: squat clean 10 good sets of 2 with a 2 sec pause in the catch of the bottom of the squat Wod: 5-10-15 C2B Burpees Thrusters 135/95...
26 October, 2020
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Monday
Strength: back squat 5x3 80% 3 sec pause at bottom of squat every rep Wod: 5RFT 15 cal Row 10 OHS 155/105...
25 October, 2020
Wednesday
Strength: S2O 4x8 work to heavty set of 8 Wod: 10 min amrap 3,3,6,6,9,9,12,12...
20 October, 2020
Tuesday
Strength: 10 min emom 2 squat clean and jerk Wod: for time 75 Wallballs 50 cal Row 25 T2b...
19 October, 2020
Monday
Strength: back squat 4x8 work to heavy set Wod: 3 RFT 15 cal bike 10 devil's press 5 mu...
18 October, 2020
friday
Work on weakness or wod use missed Wod: 21-15-9 DL 225/155 box jumps 24/20...
15 October, 2020
thursday
Strength: work up to heavy power snatch+hang power snatch+full squat snatch+hang full squat snatch Wod: 3RFT 20 burpees 50 du 20 hang snatch 95/65 ...
14 October, 2020
wednesday
Korwod: accumulate 100 v-ups 4 min plank 4 min superman Wod: 5 RFT 15 T2B 3 clean and jerks 225/155...
13 October, 2020
tuesday
Strength: OHS work to a solid heavy 5 rep Wod: 10 min AMRAP 15 cal row 25 wallballs...
12 October, 2020