Tuesday May 31 2016
WOD A) 10 min EMOM: 5 rep Bench Press @65% (light to medium weight) B) Weighted dips 5 reps every 90 seconds X 5 sets Metcon: 15 min...
Monday May 30th 2016
WOD 10 min EMOM 3 dead lifts @ 70% of 1 RM Metcon: 7 min amrap 6 C2B pullups 12 thrusters 115/75 rest 5 mins 7 min amrap 6 HSPU 12 power...
Saturday May 28th
WOD 18 min AMRAP 7 T2B 9 burpee box jumps 24/20 12 wall balls 20/14 8 min EMOM 30-40 sec OH Carry w 2 Kbs
Friday May 27
WOD: Strength: Split Jerk work to a 1RM 3 rounds 400 m run 20 alt KB/DB snatch rest 3 mins 2 rounds 30 C2B pullups 30 front squats 155/95
Thursday May 26th 2016
WOD Strength: 1 snatch + 2 hang snatch @70% every 90 secs x 10 sets Metcon: 10 min AMRAP 10 clean and jerks 95/65 10 cal row 6 min emom:...
Wednesday May 25 2016
WOD Strength: back squats 3-3-3-3-3 Metcon: 10 min emom 1) ME strict HSPU / tough HSPU 2) ME strict pullups / ring rows straight into: 15...
Friday May 20th 2016
WOD STRENGTH: Hang Power Cleans 12 min to establish a 3 RM METCON: 50 burpees 30 snatch 115/75 40 burpees 20 snatch 135/95 30 burpees 10...
Thursday may 19th 2016
WOD for time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 UB sets of KB swings 70/55 put down the KB between sets, all sets must be UB or...
Wednesday May 18th 2016
WOD Strength: OH Squat 3-3-3-3-3 Metcon: 1000 m row 100 pushups 750 m row 75 pushups 500 m row 50 pushups
Tuesday May 17th 2016
WOD Strength: Front Squats 15 mins to establish a 3RM Metcon: 42-30-18 wall balls 20/14 T2B