1-9-2014
Strength: Snatch 2 x 2 @ 75% 2 x 1 @ 80% 2 x 1 @ 85% WOD: 15-12-9-6-3 Pull-ups OHS 75/55 Hand release push-ups (Competitors use 95/65 or heavier)
Read more30 Box Jumps (20/24”) 30 Jumping Pull-Ups 30 KB Swings (55/35) 30 Walking Lunges 30 Knees To Elbows 30 Push Press (45/35+) 30 Good Mornings (45/35+) 30 Wall Ball (20/14) 30 Burpees 30 Double-Unders (3x SU’s) **Competitors can do the “Filthy...
Read moreStrength: Back Squat 10×3@84% WOD: “Choose any Girl”
Read moreStrength: 7 sets of 3 position Clean (hip, knee, floor) WOD: 3 RFT 20 power cleans 95/65 30 burpees 40 sit-ups (Competitors use 115/75, and burpees over the bar)
Read moreFront Squat : 10×3 @ 86% WOD: 15 min AMRAP (partner) 1 partner performs Push press or hang snatch 95/65 While other partner performs one of the following static holds: Plank or squat hold *Partners can switch places anytime, but reps can not...
Read moreStrength: 20 min max shoulder to overhead WOD: Buy in: 100 du’s (scale 300 singles) Then 7 rds 7 pull-ups 14 squat jumps
Read moreStrength/skill: Muscle Up We will work some low ring transitions for 5-10min Followed by minimum of 10 muscle ups. If members can not do muscle ups, work the ratio 3 pull-ups+3 ring dips=1 muscle up. WOD: “Death by Power Clean” 135/95...
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