Monday, 1-23-17
Strength: Back Squat Waves: 5 Reps AFAP
55%,65%,75%
60%,70%,80%
AMRAP 15:
5 Toes to Bar
10 Hand-Release Pushups
15 Wallballs (20/14)
Similar Posts
Wednesday, 8/17/11
Byadmin
Strength/Skill – K.B./D.B One Arm Snatch W.O.D. # 1 – 7 min A.M.R.A.P 10 Squat Cleans 135/95 20 Ab Mat Sit-ups W.O.D. #2 – 4 R.F.T. 400m Run 15 Push Jerks 135/95
Wednesday, 9-25-13
Byadmin
For time: 50 D/U’s 20 deadlifts, 255 lbs (155 lbs) 20 power cleans, 165 lbs (105 lbs) 20 power snatches, 115 lbs (75 lbs) 50 D/U’s
Tuesday 8-25-15
Byadmin
20 RFT: 3 Clean and Jerk 185/125 6 burpees to target 9 Wall Ball 20/14 40 Min Cap *Scale as needed*
Thursday, 3/10/2011
Byadmin
Please take note of schedule change: Tuesday and Thursday morning classes are from 6AM to 7AM only. Starting March 15th. Thank you! W.O.D. – For time: 20-18-16-14-12 S.D.H.P. Box Jump 24/20
Wednesday, 12/22/2010
Byadmin
W.O.D. 7 rounds: 5 heavy front squats, 155/105 7 burpee broad jumps 3 HSPU
Thursday, 6/2/11
Byadmin
Skill – Handstand Practice: 5 mins – Hollow Body W.O.D – “AMRAP-a-rama!” All rests are 2 mins. long AMRAP in 4 minutes: 15 KB swings 10 K2E Rest AMRAP in 4 minutes: 20 Wall ball 20/14 250m Row Rest AMRAP in 4 minutes: 15 Push ups 10 Plyo lunges (ea) Rest AMRAP in 4 minutes:…