160826

Posted: August 25, 2016 in Uncategorized

Strength

A. Thrusters
B. Core medley

WOD – For Time

1000m row
30 deadlifts (225\155)
50 wall balls (20\14)

160825

Posted: August 24, 2016 in Uncategorized

Strength

A. Front Squat 5×5
B. Strict Toes to bar
C. Core Medley

WOD – 5 Rounds

5 Cleans (155/115)
10 Lateral hop burpees

160824

Posted: August 23, 2016 in Uncategorized

Strength

A. Push Press 5×5
B. Dips
C. Push-ups

WOD – 4 Rounds

3 Push Jerks (185/135)
5 Pull-ups
5 Push Jerks
7 Pull-ups
7 Push Jerks
9 Pull-ups

160823

Posted: August 22, 2016 in Uncategorized

Strength

A. Deadlift
B. Pull-ups
C. Hollow body

WOD – For time

21-15-9

Overhead Squats (135/95)
Box Jumps (24/20)

160822

Posted: August 21, 2016 in Uncategorized

Strength

A. Clean Complex

WOD – 3 Rounds

15 SDLHP
25 Air Squats
15 K2E
25 sit-ups

160820 “Pull-a-Thon”

Posted: August 19, 2016 in Uncategorized

WOD – “Pull-A-Thon”

5 rounds
20s ME Power Snatches
20s Rest

60s rest

5 Rounds
20s ME Power Cleans
20s Rest

60s Rest

5 Rounds
20s ME Deadlifts
20s rest

-Athlete picks weights
-score is load x reps

160819

Posted: August 18, 2016 in Uncategorized

Strength

A. Press

WOD – 10 Rounds

5 Strict Pull-ups
10 Ring Push-ups
15 Wall Balls (20/14)
100m run