Friday, 2-8-19
Bench Press
6×5 Increasing Weight
Chest Flys
4×10
For time:
100 Power Clean 115/85
Every time you break 8 Bar facing burpee
*22 min Cap*
Bench Press
6×5 Increasing Weight
Chest Flys
4×10
For time:
100 Power Clean 115/85
Every time you break 8 Bar facing burpee
*22 min Cap*
Strength/Skill – Push Jerk 3 x 3 75%, 75%, & 80%. Concentrating on pushing under the bar, NOT JUMPING. Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 115/85-lb. deadlift, 8 reps 8 chest-to-deck push-ups From 3:00-6:00 2 rounds of: 115/85-lb. deadlift, 10 reps 10 chest-to-deck push-ups From 6:00-9:00 2…
This is Benchmark week. Warm Up Annie…this is timed. Strength: 5 min EMOM 5 Front Squats All sets between 75-85% 9-11 Tribute WOD 11 Box Jumps 30/24 11 Thrusters125/85 11 Burpee C2B Pull Ups 11 Power Cleans 170/120 11 HSPU’s 11 KBS 11 T2B 11 Deadlifts 170/120 11 Push Jerks 110/75…
Congratulations to our Paleo Challenge winners Frank C. and Dawn D!!!!!!! Strength/Skill – Rowing Efficiency For Time: Row 2000m 50 Pistols (Alternating Legs) 30 Hang Power Cleans 165/105 This WOD will be in two heats.
Strength/Skill: Split Jerk 3 @ 75% 2 @ 85% 1 @ 95% Every 2min for 10 min 2 @ 85% of 1 RM 4RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats
EMOM x122 Front Squats @ 72.5% Partner WOD 4 Alt Rds 15/12 AAB10 Back Squats 155/11515 Burpees to 6″ target Partner 1 performs 15/12 AABPartner 2 performs 15/12 AAB….
No Yoga this week. Strength/Skill – 5×2 Mid Thigh Snatch 100 Wall Balls……but, before you Wall Ball On the even minute 5 – Burpees On The odd minute 5 – S.D.H.P.’s 75/45
Strength/Skill – Push Jerk 3 x 3 75%, 75%, & 80%. Concentrating on pushing under the bar, NOT JUMPING. Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 115/85-lb. deadlift, 8 reps 8 chest-to-deck push-ups From 3:00-6:00 2 rounds of: 115/85-lb. deadlift, 10 reps 10 chest-to-deck push-ups From 6:00-9:00 2…
This is Benchmark week. Warm Up Annie…this is timed. Strength: 5 min EMOM 5 Front Squats All sets between 75-85% 9-11 Tribute WOD 11 Box Jumps 30/24 11 Thrusters125/85 11 Burpee C2B Pull Ups 11 Power Cleans 170/120 11 HSPU’s 11 KBS 11 T2B 11 Deadlifts 170/120 11 Push Jerks 110/75…
Congratulations to our Paleo Challenge winners Frank C. and Dawn D!!!!!!! Strength/Skill – Rowing Efficiency For Time: Row 2000m 50 Pistols (Alternating Legs) 30 Hang Power Cleans 165/105 This WOD will be in two heats.
Strength/Skill: Split Jerk 3 @ 75% 2 @ 85% 1 @ 95% Every 2min for 10 min 2 @ 85% of 1 RM 4RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats
EMOM x122 Front Squats @ 72.5% Partner WOD 4 Alt Rds 15/12 AAB10 Back Squats 155/11515 Burpees to 6″ target Partner 1 performs 15/12 AABPartner 2 performs 15/12 AAB….
No Yoga this week. Strength/Skill – 5×2 Mid Thigh Snatch 100 Wall Balls……but, before you Wall Ball On the even minute 5 – Burpees On The odd minute 5 – S.D.H.P.’s 75/45
Strength/Skill – Push Jerk 3 x 3 75%, 75%, & 80%. Concentrating on pushing under the bar, NOT JUMPING. Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 115/85-lb. deadlift, 8 reps 8 chest-to-deck push-ups From 3:00-6:00 2 rounds of: 115/85-lb. deadlift, 10 reps 10 chest-to-deck push-ups From 6:00-9:00 2…
This is Benchmark week. Warm Up Annie…this is timed. Strength: 5 min EMOM 5 Front Squats All sets between 75-85% 9-11 Tribute WOD 11 Box Jumps 30/24 11 Thrusters125/85 11 Burpee C2B Pull Ups 11 Power Cleans 170/120 11 HSPU’s 11 KBS 11 T2B 11 Deadlifts 170/120 11 Push Jerks 110/75…
Congratulations to our Paleo Challenge winners Frank C. and Dawn D!!!!!!! Strength/Skill – Rowing Efficiency For Time: Row 2000m 50 Pistols (Alternating Legs) 30 Hang Power Cleans 165/105 This WOD will be in two heats.
Strength/Skill: Split Jerk 3 @ 75% 2 @ 85% 1 @ 95% Every 2min for 10 min 2 @ 85% of 1 RM 4RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats
EMOM x122 Front Squats @ 72.5% Partner WOD 4 Alt Rds 15/12 AAB10 Back Squats 155/11515 Burpees to 6″ target Partner 1 performs 15/12 AABPartner 2 performs 15/12 AAB….
No Yoga this week. Strength/Skill – 5×2 Mid Thigh Snatch 100 Wall Balls……but, before you Wall Ball On the even minute 5 – Burpees On The odd minute 5 – S.D.H.P.’s 75/45