Archives

9
May

WOD 5.9.2015

WOD AMRAP 20 5 Deadlifts 115#/75# 5 Hang Power Cleans 5 Front Squats 5 Push Jerks 5 Back Squats

8
May

WOD 5.8.2015

WOD 5 Min Max Strict Pull/Chin Ups **Rest 3 Min** 200M Run 40 UNBROKEN Wallballs 20#/14# 400M Run 30 UNBROKEN Wallballs 20#/14# 800M Run 20 UNBROKEN Wallballs 20#/14# ** 5 Wallball Penalty Added Immediately Every Time You Break On Wallballs** Cash Out 3x’s 25 Medball Russian Twists 50 Sit Ups 75sec Plank Hold

8
May

WOD 5.7.2015

Strength Back Squat 6@65% 6@ 75% 6@ 80% 6@80% WOD AMRAP 12 200M Run 10 Burpee Box Jumps 20 Push Press 95#/65# 10 Chest to bar pull ups 20 walking lunge steps Cash Out Front Squat 5@60% 5@65% 5@70% 5@70%

6
May

WOD 4.6.2015

Technique Primer 5×3 Muscle Snatch Strength 12 Min to Find Heavy Power Snatch For The Day WOD 8 Rounds 5 Overhead Squats 95#/65# 5 Handstand Push Ups 5 Toes To Bar Cash Out 2xs 60sec Plank Hold & 60sec Flutter Kicks

5
May

WOD 5.5.2015

Technique Primer 5×3 Muscle Cleans Strength 12 Min to Find Heavy Power Clean For The Day WOD AMRAP 15 10 Power Cleans 135#/95# 20 Ab Mat Sit Ups 30 Double Unders

4
May

WOD 5.4.2015

Strength Back Squat 8×65%, 6×75%, 4×85%, 4@90% WOD 15 Minutes 3 Strict Press 3 Push Press 3 Push Jerks Find a weight that you can perform all 9 reps. Once you fail at the Strict Press (last completed set = first score) continue on with the Push Press and Push Jerks until you fail at …

1
May

WOD 5.1.2015

WOD 50 Deadlifts 95#/65# 40 Shoulders To Overhead 30 Toes To Bar 20 Full Cleans 10 Thrusters ** Before Every Movement Perform 10 Burpees and 10 Wallballs**

29
Apr

WOD 4.29.2015

Technique Primer 5×3 Clean Pulls Progressive Strength EMOM 10 1 Power Clean 1 Hang Power Clean Progressive WOD AMRAP 10 5 Power Clean 155#/105# 10 Pull Ups 15 Wallballs 20#/14# **Unbroken**

28
Apr

WOD 4.28.2015

Strength Every 90 Sec For 12 Min Perform 1 Hang Power Snatch 2 Overhead Squats WOD 5 Power Snatch 135#/95# 200M Run 10 Power Snatch 115#/85# 200M Run 15 Power Snatch 95#/65# 200M Run 20 Power Snatch 75#/55# 200M Run Cash Out 125 Sit Ups

25
Apr

WOD 4.24.2015

Strength 15 Min to Find a Heavy Clean & Jerk for the Day WOD 60 Walking Lunge Steps 50 Double Unders 40 Push Press 95#/65# – 115#/75# RX+ 30 Russian KBS 53#/35# 20 Chest To Bar Pull UPs 10 Wall Walks (20 HSPU)

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