Friday, 12-7-12
Strength/Skill – Weighted Push-up 5-5-5-5 NO MAX
3 RFT
15 Alternating One Armed K.B. Snatches – 53/35
15 One Armed (Racked Position) K.B. Walking Lunges
Similar Posts
Monday, 5/9/11
Byadmin
Strength – Weighted push-up 5-5-5-5 W.O.D. “Grace” Clean & Jerk 135 lbs. 30x’s Rest two minutes… Tabata Mountain Climbers
Thursday, 2-22-18
Byadmin
Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on. Strength: Every :30 for 10 min 1 Sq. Snatch start @60% and build 5RFT 12 Alt. DB Snatches 45/30 10 T2B 10 C2B Pull Ups 12…
Monday, 2-10-14
Byadmin
Strength/Skill – Hang Squat Clean – Find a heavy single. DONT 1 REP MAX 7 R.F.T. 3 Hang Squat Cleans (80% of finishing weight from strength/skill session) 6 Burpee Pull-ups 9 Ring Dips
Wednesday, 12-19-12
Byadmin
Strength/Skill -Snatch Grip Push Press find your 1 RM 3RFT 7 Pull-up/T2B Clusters (That’s a new one) 14 D.B. Hang Split Clean (Alternating Legs) 21 S.D.H.P. 95/65 1 Pull-up 1 T2B = 1 Cluster D.B. Hang Split Clean – Demo
Friday, 4-22-16
Byadmin
Strength: Push press 5X5 at 70% of 1RM 3RFT Row 500m/ run 400m 50 Back Extensions/ Good Mornings 45/35 40 Sit-ups 30 Wall Balls 20/14
Monday, 4-17-17
Byadmin
Strength: Back Squats: 5 @ 65% 3 @ 75% 1 @ 85% EMOM for 5 sets 4 reps at 75% of 1 RM AMRAP 12: 10 Power Snatches 95/65 10 Wallballs 20/14 Begin Each Round with 40′ Bear Crawl
2 Comments
Comments are closed.
First time checking out the site and the programming. Lots of good stuff on here and the WOD’s look intense. Good stuff, keep it up! Would love to drop in for the day next time im in the area.
Thank you Austin. Feel free to drop in anytime, we would love to have you