Archives July 2018

11
Jul

WOD 7.11.2018

Technique primer: 5×3 Clean High pulls staying moderate work on speed and posture “Big Bang” 50 Power Cleans 185#/135# *Or roughly 85% 1RM* They should be heavy this is a strength day. Option to build to heavy weight over sets of 10 30 min time cap** Cash out: 4×15 GHD sit ups x 20 hollow …

9
Jul

WOD 7.9.2018

20 min to work to a heavy split jerk from the racks 25 DB burpee box step overs 50/35 cal bike 25 DB burpee box step overs Cash out: 150 straight leg sit ups

4
Jul

WOD 7.4.2018

Hotshots 19 6 Rounds 30 air squats 17 power cleans 135#/95# 7 strict pull ups 400M run

3
Jul

WOD 7.3.2018

AMRAP 15 Ascending Ladder 2,4,6,8… Burpee box jumps 24″/20″ Push Press 95#/65# *30 Dubs after each round* Cash Out: 4×10 Banded tricep extensions

2
Jul

WOD 7.2.2018

3 rounds 21 cal row 15 TTB 9 hang squat snatch 115/75 Cash Out: DB Strict Press build to a heavy set of 5 DB bench press build to a heavy set of 5