Friday 9-9-16
WOD:
5 RFT- 30 Min Cap
400m Run
500m Row
20 KBS 70/53
Strength:
Max Clean and Jerk (you should be squatting for the heaviest weight)
65% x2+1, 70% x2+1, 75% x1+1, 80% x1+1…
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Thursday, 4-21-16
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Murph is coming!!!! partner wod 30 min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats 100m run between sets 1 person works at a time. Run is done together. Skill work today!!!
Tuesday, 3-12-13
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Strength/Skill – OHS 3-3-3-3 with 1 second pause at the bottom @ 70-80% of 1RM. AMRAP 20 Minutes 6 Handstand Push-ups 9 Deadlift – 123/185 12 Pistols
Wednesday, 5-17-16
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Monday 7-13-15
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Monday, 5-15-17
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Murph is Saturday, May 27. Please sign up for BBQ. Strength: Every 90 sec: 1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure. 15 min AMRAP 10 Hang power cleans (135#/95#) 20 Wall Balls 20/14 30 Mountain Climbers 40 Sit Ups
Saturday, 9-28-13
Byadmin
5 Rounds: 1 Rope Climb 8 Deadlifts (135/95) 6 Hang Power Cleans (135/95) 4 Front Squats (135/95) 2 Jerks (135/95)