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Friday, 23 June 2017 00:00

06.23.17

WOD


For Total Time:

3 Rounds 

15 Wall Balls 20/14

12 Pull Ups

9 Clean and Jerks 135/95

3 Rounds

12 Wall Balls

9 Bar Facing Burpees

6 Thrusters 115/75 (RX+ 135/95)

3 Rounds

9 Wall Balls

6 Toes To Bar

3 Snatch (Any style) 95/65 (RX+ 135/95)

 

Thursday, 15 June 2017 00:00

06.15.17

Technique Primer

Jerk Balance 4x2

Strength

EMOM 6

2 @ moderate weight

*work on consistent footwork and speed rather than weight

 

WOD

3 Rounds For Time

200 m Run

20 Kettlebell Swings 53/35

200 m Run

10 Toes to Bar

 

After Party

Goal Work

Wednesday, 14 June 2017 00:00

06.14.17

Strength

Power Snatch

EMOM 10

Min 1&2: 3 @ 65%

Min 3&4: 2 @ 70%

Min 5&6: 1 @ 75%

Min 7-10: 1 @ 80%+

*Not touch and go. It's okay if you don't have a current max.


WOD

5 Rounds For Time:

3 Power Snatch 115/75

6 Bar Facing Burpees

9 Hang Power Clean

27 Double Unders

 

After Party


3 x ME Front Rack Holds

Tuesday, 06 June 2017 00:00

06.06.17

Strength

Build to a heavy single of each

-Strict Press

-Push Press

-Push Jerk

WOD

AMRAP 7

5 HSPU (RX+ 2 new 45s)

7 Deadlift 225/155 (RX+ 275/185)

9 Toes to Bar

After Party

5x10 Lateral Box Step Up (5 per side)

 

Tuesday, 02 May 2017 00:00

05.02.17

Strength

Strict Press

5x5 + 5lbs

 

WOD

For Time:

10-9-8-7-6-5-4-3-2-1

Toes to Bar

*5 Hand Stand Push Ups after each set of TTB

**Scale HSPU with 2 Wall Walks or dips.

 

After Party

Get to your doubled number in as even sets as possible.  Superset with 5x10 Back Extensions.

Wednesday, 26 April 2017 00:00

04.26.17

Strength

Back Squat 

2x5 + 5 lb from 4/19

SUPERSET WITH

3xME Strict Pull ups

 

WOD

For Time:

21-15-9

Toes to Bar

Burpee Box Jump

 

After Party

3xME Front Rack Hold

Friday, 21 April 2017 00:00

04.21.17

Strength

Back Squat 

1x5 + 5 lbs from 4/14

WOD

For Time:

21-15-9

Bear Complex 75/55

Toes to Bar

*Minutes 0-9: EMOM 3 burpees

*Minutes 10-19: EMOM 2 burpees

*Minutes 20-29: EMOM 1 burpee

**Bear complex can be a squat clean thruster + back squat thruster

Wednesday, 19 April 2017 00:00

04.19.17

Strength

Back Squat 

2x5 + 5lbs from 4/12

SUPERSET with

3x ME Strict Pull Ups

 

WOD

EMOM 16

1) 3 Deadlift AHAP

2) 10 Bar Facing Burpees

3) AMRAP Chest to Bar Pull Ups (burpees must be finished)

4) Rest

Score = C2B reps. Note deadlift weight in comments

RX+ = Muscle Up

 

After Party

3 x ME Front Rack Holds

Friday, 07 April 2017 00:00

04.07.17

Strength

Back Squat 

1x5 @ 90% of 5 RM

WOD

EMOM 18

Min 1-6

Odds: 10 Thrusters 95/65 (RX+115/75)

Evens: MAX Chest to Bar Pull Ups (RX+ = Muscle Ups)

Min 7-12

Odds: 10 Thrusters 95/65 (RX+ 115/75)

Evens: MAX Toes to Bar

Min 13-18

Odds: 10 Thrusters 95/65 (RX+ 115/75)

Evens: Max Double Unders

Tuesday, 28 March 2017 00:00

03.28.17

STRENGTH

Build to a heavy single Strict Press

*this is a beginning of cycle test

WOD

For Time:

60 Calorie Row

50 Toes to Bar

40 Wall Balls 20/14

*break up however you want

After Party

5x10 Back Extension

or

Superman

 

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