“DT”
WOD: “DT” Five rounds for time of: 155/105 pound Deadlift, 12 reps / 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting...
Read more11-22-2013
Strength: Snatch – starting with 60% of your 1rm increase by 3-5% until you reach today’s heaviest snatch. WOD: 1000m row 50 power snatches 75/55 30 pull-ups
Read more11-20-2013
Deadlift 3@70% 3@80% 3@90% WOD 7 rds 5 pull-ups 10 deadlift 185/135 10 h.r. Push-ups 20 DUs
Read more11-19-2013
Strength 3-3-3 strict press 5 sets: 1 push press+1 split jerk (5 sec hold in split) WOD: 10 min AMRAP: 8 push press 115/75,95/65 16 jumping lunges 8 toes to bar
Read more11-18-2013
Strength: Back squat 5 @ 75% 3 @ 85% 1 @ 95% 2 x 5 @ 85% WOD 5 rds 30 sec Burpees 30 sec rest 30 sec kb swings 30 sec rest 30 sec sit-ups 30 sec rest
Read more11-16-2013
Strength: 15 Turkish getups each arm. WOD: 50 mountain climbers 40 sit-ups 30 deadlifts 135/185 20 pull-ups 10 burpee over bar
Read more11-15-2013
Strength: 10 EMOM: 1 hang power clean + 1 power clean WOD: Choose 1 of the following “girls” Isabel Grace Elizabeth Finisher: Rowling
Read more11-14-2013
Skill: A.) 30 hspu B.) 30 chin-ups These reps can be broken up anyway you like. The goal being to complete all the reps with as few attempts as possible. WOD: 100 kb swings for time. At the top of each minute perform 5 burpees.
Read more11-13-2013
Strength: Back squat 3 @ 70% 3 @ 80% 3 @ 90% 2 x 5 @ 80% WOD: 4 rds 16 thrusters 115/95/65 8 pull-ups
Read more11-12-2013
Strength: 2 Snatches EMOM, for 10 minutes WOD: Open wod 11.1 10 min AMRAP 30 du’s 15 power snatch 75/55
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