Tuesday May 1
Wod A) 10 minutes to work up to a heavy Squat Clean B) 12 min AMRAP: 15 Wall Balls 20/14 10 sit-ups 5 Power Clean 185/125
Monday April 30
Wod A) 10 min Emom: 1 Snatch Balance + 1 OH Squat B) 12 min Emom: 1. 12-15 pull-ups 2. 12-15 box jumps 24/20 C) 6 min Emom: 1. 45 sec...
Sat april 28
A) 10 min Emom: 3 position squat clean 1 squat clean + 1 hang squat clean + 1 high hang squat clean B) 1 squat clean every 30secs x 7...
Friday April 27th
Wod Row 750 m 50 KB Snatch 55/35 40 push-ups 30 wall balls 20/14 20 power cleans 135/95 10 hspu 100 DUs 400 m run
Thursday April 26
Wod 4 sets of the following: A1) 5 bench press - rest 60 secs A2) 8-10 KB/DB row per arm- rest 60 secs B) 21 min Emom: 1. 20 front rack...
Wednesday April 25
Wod A) 5 min Emom @ 40-50% 1 snatch high pull + 1 power snatch + 1 squat snatch + 1 OH squat B) 7 min Emom: 2 hang squat snatch + 1 OH...
Tuesday April 24th
Wod 2 rounds: Row 1200 m 12 deadlifts 185/135 12 bar over burpees No rest, straight into 2 rounds: Row 900 m 9 deadlifts 225/155 9 bar...
Monday April 23
A) with a 12 min running clock: 0-5 build to a heavy pause squat (3sec) 5-9 build to a heavy hang squat clean 9-12 build to a heavy squat...
Saturday April 21
Wod A) 10 min Emom: 3 position power clean 1 power clean + 1 hang power clean + 1 high hang power clean B) 1 clean every 30secs x 7...
Friday April 20
Wod A) bench press: 2-2-2-2-2 B) 21-15-9 Thrusters 95/65 Pull-ups