12-11-2013
Strength : Snatch: Starting with 60% of your 1rm, increase by 5% until you reach your 1rm for the day WOD: 10-9-8-7-6-5-4-3-2-1 Snatch 115/75 Pull-ups
Read moreStrength : Snatch: Starting with 60% of your 1rm, increase by 5% until you reach your 1rm for the day WOD: 10-9-8-7-6-5-4-3-2-1 Snatch 115/75 Pull-ups
Read moreStrength: 3 sets hspu max effort 3 sets chin ups max effort *scale with push-ups and ring pulls WOD: “Air Force” 20 thrusters 95/65 20 sdhp 95/65 20 push jerks 95/65 20 ohs 95/65 20 front squats 95/65 *every minute on the minute...
Read moreStrength: Strict Press 15 min to build to a heavy single. WOD: Interval Training 3 individually timed rounds 400 m row 15 Push press 95/65 15 pull-ups Rest 3-4 minutes
Read more7 sets of the complex: 1 power snatch + 1 ohs + 1 snatch WOD: 6 min AMRAP 5 snatch 115/75 10 box jumps 24/20 Rest 3 min 6 min AMRAP 5 hang snatch or hang c&j 10 DUs
Read moreStrength: Tempo front squat 4×3 WOD: 25 reps deadlift 185/135 10 pull-ups 8 burpee over bar 25 power clean 135/95 10 pull-ups 8 burpee over the bar 25 snatch 95/65 10 pull-ups 8 burpee over the bar
Read moreStrength : 3 position clean WOD: “BELL YEAH!!!” 4 rds 18 kb swings 53/35 15 goblet squats 12 sdhp
Read moreDue to the temperature we have decided to give you two options for the Thanksgiving WOD: WOD 1: 800m run 25 pull-ups 800m run 25 push-ups 800m run 25 squats 800m run 25 burpees -or- WOD 2: “20 pieces of Angie” 20 rounds of 5 pull-ups...
Read moreStrength: 3 position snatch WOD: 10 min AMRAP 3-6-9-12-15-18-…. Power Snatch 95/65 DUs
Read more