160928 “Annabell”

Posted: September 27, 2016 in Uncategorized

Strength

A. Clean & Jerk

WOD – “Annabell”

50-40-30-20-10

Swings (55/35)
Sit-ups
Double Unders

160927

Posted: September 27, 2016 in Uncategorized

Strength

A. Split Jerk
B. Push Jerk

WOD – 8 Rounds for max reps

20s ME DB Snatch (55/35, alternating)
10s rest
20s ME Jumping Lunges
10s rest

2:00 rest

20s ME Slam Balls (50/35)
10s rest
20s ME Step-ups (45/33)
10s rest

160926

Posted: September 25, 2016 in Uncategorized

Strength

A. Snatch Complex

WOD – For Time

30 TGU’s (55/35)

160923

Posted: September 22, 2016 in Uncategorized

Strength

A. Clean
B. Squat
C. Accessories

WOD – For Time

15 Clusters (95/65)
21 K2e
12 clusters (95/65)
15 K2e
9 Clusters (95/65)
9 K2e

160922

Posted: September 21, 2016 in Uncategorized

Strength

A. Deadlift
B. Hip Bridge
C. Core Medley

WOD – 10 Min AMRAP

10 SDLHP (115/75)
10 American Swings (55/35)
10 Push Press (115/75)

160921 “Grace”

Posted: September 21, 2016 in Uncategorized

Strength

A. Hang Power Clean + Push Jerk
B. Front Squat
C. Plank Medley

WOD – “Grace”

30 Power Clean & Push Jerk (135/95)

160920

Posted: September 19, 2016 in Uncategorized

Strength

A. Snatch Complex

WOD – For Time

500m Row
40 Box Jumps (24/20)
30 Toes to Bar
20 Dips
10 Deadlifts (275/185)