160212 “Fran”

Posted: February 11, 2016 in Uncategorized

  

Strength

Back Squat

WOD – “Fran”

21-15-9

Thrusters (95/65)
Pull-ups

160211

Posted: February 10, 2016 in Uncategorized

  

Strength

Hang Power Clean

WOD

400m Run
20 Clean & Jerk (135/95)
30 T2B
20 Clean & Jerk
400m Run

160210

Posted: February 9, 2016 in Uncategorized

  

Strength

A. Jerk
B. Strict Pull-ups

WOD – 2 Rounds

50 Wall Balls (20/14)
50 Double Unders
50 Push-ups

160209

Posted: February 8, 2016 in Uncategorized

  

Strength

A. Power Clean & Push Jerk
B. RDL

WOD – 5 Rounds

2 Minute AMRAP

10 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
10 Box Jumps (24/20)

rest 1:00

160208

Posted: February 8, 2016 in Uncategorized

  

Strength

A. Snatch
B. Push Press

WOD – 3 Rounds

7 Power Snatches (135/95)
21 Burpees

160206

Posted: February 5, 2016 in Uncategorized

  

WOD

30 Shoulder to Overhead (135/95)
300m run
30 Squat Clean & Jerk (135/95)
300m Run
30 Front Squats (135/95)

160205

Posted: February 4, 2016 in Uncategorized

Strength

A. Thrusters
B. Front Squat

WOD – 15 Min AMRAP

5 Thrusters (135/95)
13 Push-ups
9 Burpees