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
Tuesday 180717
Strength: Strict Press 5 x 3, climbing Core: 5 Rounds- 30 sec. Hollow Body Hold 30 sec. Rest Met Con: 3 RFT- 70 DUs 15 kcal Assault Bike 7 Ring MUsRead More »
Monday 170716
Oly: 5 Rounds, every 2:00- 8 Unbroken Hang Cleans *Use same weight for all sets Met Con: "Nancy" 5 RFT- 400m Run 15 OH Squats, 95/65 lbs.Read More »
Sunday 170715
Rest Day- Yoga @ 10 a.m.Read More »
Saturday 170714
Met Con: 8 minutes to establish 4 rep Max Thruster - bar must come from the floor Then Teams of 2 AMRAP 18 60 Snatches 95/65 lbs 60 Burpees 60 Wall Balls 60 Pull-ups 400m Partner Run - partition reps between partners as neededRead More »
Friday 180713
Skill: EMOM x 10 Odd: 5 Bent Over Rows Even: 2 Wall Walks Met Con: For time- 21-15-9 Deadlifts, 225/155 lbs. T2B HSPUsRead More »
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