12-13-2013
Strength: 10×3 front squat @ 80% WOD: Tabata: Hang clean (full squat) 75/55 Box jump Cal. Row
Read more12-12-2013
20 min to est. a 1rm clean and jerk. Wod: 10 min AMRAP 10 kb swing 53/35 10 h.r. Push-ups
Read more12-11-2013
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 more“Air Force”
Strength: 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 more“I AMRAP!”
7 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 more11-30-2013
Strength: 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 more“Bell Yeah”
Strength : 3 position clean WOD: “BELL YEAH!!!” 4 rds 18 kb swings 53/35 15 goblet squats 12 sdhp
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