Saturday, 7-23-16
Supposed to be real hot today!!!!
I am posting a WOD, but you can do open gym/globo gym if you’d like.
4RFT
400m run
25 Thrusters 95/65
30 Box Jumps 24/20
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Saturday, 6-16-18
Byadmin
Warm up: 3rds at east pace 10 Light DB power clean 10 Light DB push Press 5 Pull Up 5 Dip 100m Run For time: 30-20-10 Power Clean 135/95 15-10-5 Ring MU (20 Pull Up + 20 Dip each rd) *600m Run after each rd* 25 min cap
Tuesday, 2-28-17
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Strength: Bench Press 5X5 Partner WOD 500m Row 30 Snatches (115/85) 40 Clean and Jerks (115/85) 50 Deadlifts 115/85 60 Burpee Pull Ups 50 Deadlifts 115/85 40 Clean and Jerk (115/85) 30 Snatch (115/85) 500m Row *30 miute cap
Monday, 9-21-15
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Strength: Back Squat 3X10 @ 65-70% of 1RM For time: 15 Cleans 155/100 30 T2B 30 Box Jumps 24/20 60 D/U’s 30 DB Push Presses 40/25 60 D/U’s 15 Thrusters 135/95 30 Pull Ups 30 Burpees One Barbell Scale as needed
Wednesday, 10-23-13
Byadmin
Strength/Skill – Snatch Grip Push Press. 5 x 5, Not Going over 75% of 1 RM 10-9-8-7-6-5-4-3-2-1 Power Snatch (115/75) 10 Pistols (5 each leg) 100m Sprint b/t rounds
Thursday, 3-14-18
Byadmin
7 Min EMOM 10 Sit Up + 10 Hollow Rocks 28 Min AMRAP 35 D/U’s 15 DB Push Press 30/20 10 Squat Thrusts 5 Power Cleans 185/135
Wednesday, 1-29-20
Byadmin
E2MOM Power Snatches 3@65% 3@70% 2@75% 2@ 80% 1@85% 1@85+% 1@85+% 1@85+% 15 Min Ladder 1,2,3,….Power Snatches 115/80 1,2,3….Thrusters 1,2,3….Burpees