Pre WOD TGUs AHAP 4 x 3 WOD 30 bear complexes 135/95 for time 1 bear complex = 1 power clean 1 front squat 1 pushpress 1 back squat 1 push press Rest between sets as needed. Goal is max load in a set. No changing loading during a set (duh).
Read morePre WOD Take 15 to find a two rep maximum for a deadlift. WOD Three rounds for time of: 15 Chest to bar pull-ups 20 Burpees 95 pound Sumo-deadlift high-pull, 15 reps Post WOD Josh’s delight
Read morePre WOD Take 10 minutes to find a 2 rep maximum for a thruster WOD 10,9,8,7…3,2,1 Front squat 135/95 Broad jumps Pre WOD Paleo chair
Read morePre WOD Take 10 to 15 minutes to work on a weakness ( goat ). WOD For time complete all of the following in order: 25 walking lunges 20 pull ups 30 box jumps 24/20 20 DUs or 60 singles 25 ring dips 20 KTE 30 KB swings ( American ) 25/35/53/70 30...
Read morePre WOD Push press 3 x 5, 3 x 3, 3 x 1, RM WOD 10 minute AMRAP 3 push press ( 75% of 1 RM from above ) 5 slammers 50/40/30/20/10 Post WOD 4 x 50 m waiter walk
Read morePre WOD Power cleans 5 x 3 AHAP WOD 15 minute AMRAP 5 pull ups 10 sit ups 15 squats Post WOD To be determined
Read morePre WOD Strict press 5 x 5 WOD 15 min AMRAP 10 power cleans 115/85 5 shoulders to overhead 115/85 200 m run Post WOD Coach’s choice Good Luck and stay safe Brandon
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