161206

Posted: December 5, 2016 in Uncategorized

Strength

A. Back Squat

WOD – For Time

1000m row
50 Double Unders
30 burpees
50 Double Unders
15 Power Snatches (135/95)

161205

Posted: December 5, 2016 in Uncategorized

Strength

A. Clean
B. Front Squat

WOD – 5 Rounds

7 Deadlifts (225/155)
21 Wall Balls (20/14)

161202

Posted: December 1, 2016 in Uncategorized

Strength

A. Deadlift
B. Core Medley

WOD – 5 Rounds

:30s ME Slam Balls (40/30)
:30s rest
:30s ME Cal Row
:30s rest
:30s ME Floor Press (135/95)

161201

Posted: December 1, 2016 in Uncategorized

Strength

A. Clean & Jerk
B. Press

WOD – 7 Min AMRAP

3 Shoulder to Overhead (135/95)
3 Pull-ups
6 Shoulder to Overhead
6 Pull-ups
9 Shoulder to Overhead
9 Pull-ups
ETC….

161130

Posted: November 29, 2016 in Uncategorized

Strength

A. 3 x 8 back squat

WOD – For Time

50 Overhead Lunges (45/25)
40 Russian Swings (55/35)
30 Burpees
40 Overhead Lunges (45/25)
30 Russian Swings (55/35)
20 Burpees
30 Overhead Lunges (45/25)
20 Russian Swings (55/35)
10 Burpees

161129

Posted: November 28, 2016 in Uncategorized

Strength

A. Split Jerk
B. Press in Split

WOD – 15 Min AMRAP

5 SDLHP (115/75)
13 Ring Push-ups
9 T2b

161128

Posted: November 27, 2016 in Uncategorized

Strength

A. Deadlifts
B. Strict Pull-ups

WOD – 3 Rounds

21 Wall Balls (20/15)
15 Box Jumps (24/20)
9 Power Cleans (155/115)