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Wednesday, 04 October 2017 00:00

10.04.17

Strength

Deadlift 

3x5 @ ~75%

 

WOD

AMRAP 3 x 3

3 Power Snatch 135/95

6 Handstand Push Ups

9 Wall Balls 20/14

*1 minute rest in between

 

After Party

Back Squat

2x5 @ 60%

Monday, 02 October 2017 00:00

10.02.17

Strength

Back Squat

5x5 @ ~70%

 

WOD

AMRAP 7

30 Double Unders

10 Bar Facing Burpees (use back squat bar)

 

After Party

EMOM 5

20 Sit Ups

Wednesday, 27 September 2017 00:00

09.27.17

Strength

Back Squat 

Build to a heavy double

 

WOD

For Time:

50 Power Snatches 75/55

*EMOM 7 Wall Balls 20/14 (starting with wall balls)

 

After Party

MAX EFFORT L-Sit Hold

5x5 Strict Pull Ups

Wednesday, 20 September 2017 00:00

09.20.17

Strength

Back Squat

1x20 + 5 lbs if possible

 

WOD

For Time:

30 Curtis P 115/75

*Check performance from 12/12/16

Curtis P = Power Clean, FR Lunge, FR Lunge, Push Press

 

After Party

5x5 Strict Pull Up

3 x ME L-Sit Hold

Wednesday, 13 September 2017 00:00

09.13.17

Strength

Back Squat

1 x 20 + 5 lbs

 

WOD

For Time:

60-45-30-15

Double Unders

12-9-6-3

Power Snatch 115/75 (RX+ 135/95)

 

After Party

Strict Pull Ups

5x5

ME L-Sit Hold x 3

Wednesday, 30 August 2017 00:00

08.30.17

Strength

Back Squat

1x20 + 5lb

 

WOD

3 Rounds For Time:

200 m Run

20 Wall Balls 20/14

250 m Row

2 Wall Walks

 

After Party

5x5 Strict Pull Ups

3xME L-Sit Hold

Monday, 05 June 2017 00:00

06.05.17

Strength

Build to a heavy Back Squat

 

WOD


EMOM 12

Min 1: 10 Bar Facing Burpee Buy In 

AMRAP Double Unders

Min 2: 10 Wall Balls 20/14  (RX+ 30/20) Buy In

AMRAP Double Unders

Min 3: REST

 

After Party

EMOM 5

20 Sit Ups

Friday, 02 June 2017 00:00

06.02.17

Strength

Back Squat (Final Deload - Retest Monday)

1x5 @ ~75-80% of last Friday

 

WOD

"Jackie"

1000 m Row

50 Thrusters 45/35 (empty bars)

30 Pull Ups

*Rest 3 minutes. THEN HALF JACKIE*

500 m Row

25 Thrusters

15 Pull Ups

Friday, 26 May 2017 00:00

05.26.17

Strength

1x5 + 5lbs from 5/19

PARTNER WOD

100 Reps For Time:

1 rep = 

Deadlift

Power Clean

Thruster

Push Jerk 

115/75 (RX+ 135/95)

*I go, you go.  Partner can't start their rep until other partner puts bar on the ground.

Wednesday, 17 May 2017 00:00

05.17.17

Strength

Back Squat

2x5 + 5 lbs from 5/10

SUPERSET WITH

3xME Strict Chin Ups

WOD

For Time:

30 Squat Cleans 135/95

After Party

Push Ups

Original # x 2.5 

Break into even sets

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