Monday 180115
Strength:
Back Squat
5 x 3
- across @ 85-90% 1RM
Met Con:
EMOM x 15
Min 1: 40 sec. Max kcal Row
Min 2: 40 sec. Max DUs
Min 3: Rest
WODs
Saturday 180421
Met Con: For time- 20 Burpees 60 kcal Row 20 Burpees 60 S2OH, 115/75 lbs. 20 Burpees 60 Pull Ups 20 Burpees 60 Front Rack Lunges, 115/75 lbs.Read More »
Friday 180420
Oly Tech: 7 Rounds- 1 Snatch Balance -across @ 80% 1RM Snatch Met Con: "Long Amanda" For time- 11-9-7-5 Ring MUs Squat Snatch, 135/95 lbs.Read More »
Thursday 180419
Strength: Back Squat 1 x 10 @ 60% 1 x 10 @ 65% 1 x 8 @ 70% 1 x 8 @ 75% Front Squat 1 x 5 @ 60% 1 x 5 @ 65% 1 x 5 @ 70% 1 x 5 @ 70% Met Con: 5 RFT- 7 Burpee Box Jump Overs, 24/20"Read More »
Wednesday 180418
Skill: 4 Rounds NOT For Time- Max Reps Strict Pull Ups 50 ft. Handstand Walk Met Con: AMRAP 10 1 Clean, 225/155 lbs. 5 T2B 2 Cleans, 225/155 lbs. 10 T2B 3 Cleans, 225/155 lbs. 15 T2B 4 Cleans, 225/155 lbs. 20 T2B etc...keep adding 1 clean and 5 T2B each roundRead More »
Tuesday 180417
20 Rep Benchmark: Hang Snatch Met Con: For time- 500m Row 20 Deadlifts, 155/105 lbs. 15 OH Squats, 155/105 lbs. 500m Row 20 Deadlifts, 155/105 lbs. 25 Front Squats, 155/105 lbs. 500m Row 20 Deadlifts, 155/105 lbs. 35 Back Squats, 155/105 lbs.Read More »
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