1.10.18

 

WOD

3 RFT

  • 800m run
  • 10 power snatch 115/85
  • 15 hspu-strict
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1.9.18

 

Strength

Back squat

  • 5×5 @90% of 5RM from 1/3/18

WOD

For time

  • 50 wall balls 20/14
  • 150 double unders
  • 20 bar muscle ups
  • 150 double unders
  • 50 wall balls 20/14
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1.8.18

 

Strength

Clean complex

every 90 seconds for 9 minutes complete 2 complexes @70%

Power clean-push jerk-front squat-hang clean-split jerk

 

WOD

3RFT

  • 10 ohs 135/95
  • 15 lateral bar hop burpees
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1.5.18

 

Strength

Snatch complex

every 90 seconds for 9 minutes complete 2 complexes @70%

snatch-ohs-hang snatch-ohs

WOD

 

AMRAP 8

  • 7 thrusters 95/65
  • 14 knees to elbow
  • 28 double unders
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1.4.18

 

 

Strength

Push jerk

5×4 @75%

 

WOD

4 RFT

  • 3 deadlifts 315/225
  • 5 ring muscle ups
  • 7 burpee box jump overs 24/20
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1.3.18

 

Strength

Back squat

  • 5 RM

WOD

3 RFT

  • 500m row
  • 100 feet kettle bell front rack walking lunges 53/35
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1.2.18

 

Back on our regular schedule

 

Strength

Power clean singles @ 65-80%

4 rounds

  • 90 second amrap (drop and reset each rep)
  • 2:30 rest

WOD

AMRAP 12

  • 30 push press 95/65
  • 30 pull ups
  • 30 wall balls 20/14
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