Monthly Archives: January 2018

1.19.18

  Strength Snatch complex every 2 minutes for 8 minutes complete 3 complexes @70% snatch-ohs-hang snatch-ohs   WOD AMRAP 8 8 hang power cleans 155/105 8 hspu

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1.18.18

    Strength Push jerk 5×3 @85%   WOD Skill day

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1.17.18

  WOD 5 rounds- each for time 30 air squats 20/15 calorie row 10 burpees over the rower Rest 3 minutes each round is at max effort

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1.16.18

  Strength Back squat 5RM WOD 4 RFT 15 deadlifts 225/135 15 ring dips

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1.15.18

  Strength Cleans (not power) 4X5 @75-80% WOD 3RFT 50 double unders 15 toes to bar 10 snatches 115/85

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1.12.18

  Strength Snatch (not power) 4X5 @70-75% WOD EMOM 20 Odd minutes-250m sprint Even minutes-12 dumbbell ground to overhead 50/35

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1.11.18

    Strength Push jerk 5×4 @80%   WOD Skill day

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