Archives

3
Sep

WOD 9.3.2015

Strength: Front Squats 1×5 bar, 1×5 20% , 1×3 35%, 1×2 45%, 2×5@60% WOD AMRAP 7 Ascending ladder 2,4,6,8… Deadlifts 135#/95# Box Jumps 24″/20″ Cash Out: Push Press 1×5 bar, 1×5@ 55%, 1×3 @ 70%, 1×2@85% 1RM

3
Sep

WOD 9.2.2015

Strength: Back Squats 1×5 bar, 1×5 30% , 1×3 50%, 1×2 65%, 1×5@85% WOD 4×3 Min AMRAP 200M Run in Time Remaining Max KBS 53#/35# Rest 1 Min 200M Run in Time Remaining Max Push Ups Rest 1 Min 200M Run in Time Remaining Max Push Jerks 95#/65# Rest 1 Min 200M Run in Time Remaining Max Sit …

2
Sep

WOD 9.1.2015

Strength: 5×3 Power Cleans @80% WOD 5 Rounds 15 Wallballs 12 TTB 9 Power Cleans 135#/95#

31
Aug

WOD 8.31.2015

Strength: Back Squats 1×5 bar, 1×5 30% , 1×3 45%, 1×2 60%, 5×5@75% WOD AMRAP 10 30 Double Unders 10 Hang Power Snatch 95#/65# Cash Out Push Press 6×3@ 70%

28
Aug

WOD 8.28.2015

WOD “Annie Gets Some Wood” 50-40-30-20-10 Double Unders Sit Ups *After Each Round Complete 400M Run 10 Burpee Box Jumps 24″/20″ 10 Sumo Deadlift High Pulls 95#/65# 10 Thrusters

19
Aug

WOD 8.19.2015

Strength: Strict Press: 5×40%, 5×50%, 5×60% WOD AMRAP 10 Ascending Ladder 2,4,6,8… Burpee Pull Ups 20 Dubs After Each Round Cash Out Deadlifts: 5×40%, 5×50%, 5×60%

18
Aug

WOD 8.18.2015

Technique Primer 5×3 Muscle Cleans – Progressive WOD “Grace” 30 Clean & Jerks 135#/95# Cash Out 3×10 Reverse Banded Back Extensions Superset With 3×10 DB Rows

18
Aug

WOD 8.18.2015

Strength Back Squat 5×40%, 5×50%, 5×60% WOD 30-20-10 Pistols (R+L=1) Push Ups Box Jumps 24″/20″ Cash Out 3x1min weighted pland holds alternate with 3×20 hollow body rocks

13
Aug

WOD 8.13.2015

Technique Primer 5×3 Clean Pulls Strength EMOM 10 1 Hang Power Clean – Progressive WOD 5 Rounds 10 Hang Power Cleans 135#/95# 15 Air Squats 200M Run  

11
Aug

WOD 8.11.2015

Technique Primer 5×3 Drop Snatch – No More Than 70% 1RM Strength EMOM 10 1 Hang Snatch – Progressive WOD AMRAP 10 10 Overhead Squats 95#/65# RX 115#/75# RX+ 10 Sumo Deadlift High Pulls Cash Out 5 Min of strict pull ups or 5 Min Handstand Push Ups(either strict or work on kipping)

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