Monthly Archives: September 2017

9.29.17

  Strength Hang Snatch @70% + every 2 minutes for 12 minutes 3 hang snatches (drop after each rep and reset) WOD 4RFT 15 kbs 70/53 12 knees to elbow 9 ohs 95/65

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9.28.17

  Strength Deadlift 2-2-2-2 climbing Conditioning For Time 1,000m row Immediately followed by 3 rounds 15 deadlifts 225/155 30′ handstand walk *scale hs walk as needed-shoulder taps- hs hold-plank shoulder taps*

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9.27.17

  WOD 4 RFT 50 double unders 12 front rack lunge steps 135/95 (in place) 6 bar muscle ups

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9.26.17

  Strength Hang Clean @80% + every 2 minutes for 12 minutes 2 hang cleans + jerk the last rep (drop after each rep and reset) WOD Airdyne intervals 15/12 calories X 8 (rest 90 seconds between each) Rest 5 … Continue reading

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9.25.17

  Strength Back squat 5×5 @80% WOD 20 thrusters 95/65 10 bar facing burpees 15 thrusters 115/75 15 bar facing burpees 10 thrusters 135/95 20 bar facing burpees

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9.22.17

  Strength Hang snatch @90% every 2 minutes for 12 minutes 1 hang snatch WOD 5RFT 15 wall balls 20/14 12 box jumps 24/20 9 power snatches 95/65

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9.21.17

    A) 6x200m run (rest 1:1) B) 30 minutes of ┬áskill/weakness work

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