161219

Posted: December 19, 2016 in Uncategorized

Strength

A. Snatch Complex
B. Snatch

WOD – 15 min AMRAP

10 toes to bar
20 double unders
15 wall balls (20/14)
30 double unders

161216

Posted: December 15, 2016 in Uncategorized

Strength

A. Push Press

WOD – 5 rounds

:30s Double Unders
:20s Rest
:30s Wall Balls (20/14)
:20s Rest
:30s Sit-ups
:20s Rest

161214

Posted: December 14, 2016 in Uncategorized

Strength

A. Clean

WOD – 7 Min AMRAP

10 SDLHP (135/95)
10 Push Press (135/95)

161214

Posted: December 13, 2016 in Uncategorized

Strength

A. Squat

WOD – For Time

3 Rounds

5 Deadlifts (225/155)
10 burpees

60s rest

3 Rounds

5 Power Cleans (185/135)
10 burpees

60s rest

3 Rounds

5 Shoulder to Overhead (135/95)
10 burpees

161213

Posted: December 12, 2016 in Uncategorized

Strength

A. Clean & Jerk complex
B. Tempo HSPU \ Dips

WOD – AMRAP 10

12 Ring Push-ups
21 Air Squats

EMOM 1 Clean and Jerk @ 70%

161212

Posted: December 12, 2016 in Uncategorized

Strength

A. Deadlift
B. Core Medley

WOD – 10 Min AMRAP

10 Front Squats (135/95)
20 Swings (55/35)
10 Pull-ups

161210

Posted: December 10, 2016 in Uncategorized

WOD – 2 Man Teams

5 Min AMRAP

6 wall balls (20/14)
6 k2e
12 double unders
Power Clean (185/135)

Rest 60s

6 min AMRAP

8 wall balls (20/14)
8 k2e
16 double unders
Power Clean (155/115)

Rest 60s

7 min AMRAP

10 wall balls
10 k2e
20 double unders
Power Clean (135/95)