Thursday, 9-19-19
6 Min EMOM
100 m run
20 min EMOM
3 Power Cleans 185/135
2 Front Squats
1 Push Jerk
Pick a weight where you can do all 6 reps unbroken!!!
5 Burpee penalty at the end of wod for every time you drop the BB.
Similar Posts
Tuesday 8-4-15
Byadmin
EMOM 20 Min Even- 7 Thruster 115/85 + 3 Burpee Over BB Odd- 50 D/U Deadlift 5×3 #10 more than last week or 80-85% of 1 RM
Thursday, 1-5-17
Byadmin
9AM CLASS TODAY!!!! Strength: Weighted Pull Ups 6X3 Five rounds for time: 20 Toes to bar 15 Walk out walk in Push Ups 10 Back squats 135/95
Friday, 8-5-16
Byadmin
Strength: Deadlifts 5X3 Between 75-85% Partner Wod 800m run 100 KBS 53/35 100 Med Ball twists 20/14 100 SDHP 53/35 400m run
Tuesday, 8-21-12
Byadmin
Strength/Skill – S.D.H.P. 5-5-5 (TnG) Hands Stay on bar for entire 5 reps. 5 R.F.T. 200m Sand Bag Run 40 / 20 14 SDHP 8 HSPU
Monday, 9-10-18
Byadmin
2RDs 10 Squats :30 Squat Hold 10 Ring Rows 5 Burpee Every 1:30 min for 9 min Tempo Back Squat 6×2 5 second down, 1 second pause in the bottom build to a moderate weight For time: 60 Alt DB Snatch 50/35 50 Wall Ball 20/14 40 Cal Row 30 Burpee Box Jump Overs 24″/20″…
Friday 11-18-16
Byadmin
Skill- Deficit HSPU/ HSPU/ Strict HSPU… WOD- 3 RFT: 400m Run 30 Wall Ball 20/14 20 C2B Pull Up 10 Sq. Snatch 135/95