Monthly Archives: September 2017

  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

  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*

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

  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 →

  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

  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

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

  Warm up 3 rounds :30 double unders or du attempts :30 squat bottom 10 toe touches 3 inch worms Strength Deadlift 3-3-3 climbing WOD 3 RFT 80 double unders 40 air squats 20 deadlifts 185/135

  Strength Hang Clean @70% + every 2 minutes for 12 minutes 3 hang cleans (drop after each rep and reset) WOD Row intervals 1,000m X 5 (rest 2 minutes between each)

  Strength Back squat 5×5 @77.5% WOD 3RFT 15 kbs 70/53 12 chest to bar pull ups 9 push jerks 155/115