Friday September 30th 2016
A. Front squats build to a tough set 2 reps @22x1 B. Deadlift build to a tough set of 5 C. Elevated split squats 10 reps x 3 sets 1 min...
Thursday Sept 29 2016
WOD 4 rounds for time 15 cal row 15 bench press 135/95 rest 5 mins 15 squat cleans 155/115 12 thrusters 155/115 9 clean and jerks 155/95...
Wednesday Sept 28
WOD A) 42 row for cals 30 hang snatch 95/65 21 row for cals 15 hang snatch 95/65 18 row for cals 9 hang snatch 95/65 B) 1x max effort...
Tuesday Sept 27 2016
A) 10 min emom: 2 split jerk, choose a moderate weight B) 15-12-9 power cleans 115/75 burpees rest 10 mins 15-12-9 power cleans 115/75...
Monday September 26 2016
WOD A) Back Squats - build to a tough set of 2 @ 22x1 B) 18 min emom 1) 10 pullups 2) 8-10 HSPU 3) 10 sec L-sit hold
Friday September 23 2016
WOD A) Front Squats build up to a tough set of 4 @ 22x1 B) 150 DUs 50 T2B 25 HSPU 10 burpee box jump overs 24/20
Thursday Sept 22 2016
WOD 5 min AMRAP wall balls 20/14 3 mins rest 7 min AMRAP 2, 4, 6, 8....ect squat cleans 115/75 bar over burpees 3 mins rest 7 min AMRAP...
Wednesday September 21 2016
A1) bench press 5-5-5-5-5 A2) pendlay rows rest 1 min ** both at 31x1 pace ** 20 min emom 1) 40 sec single arm OH KB lunge on right arm...
Tuesday Sept 20 2016
A) power clean +push jerk 1-1-1, every 90 secs drop bar and reset between each rep add weight every 3 sets B) Fran
Monday September 19 2016
WOD A) Back Squats build to a tough set of 4 @ 22X1 B) 20 min AMRAP 500 m row 25 no jump burpees 50 DUs