Monday, 8-14-17
Strength:
Snatches (squat)
3@60%
3@65%
2@70%
2@75%
2@80%
*not TnG, reset every rep*
16 Min AMRAP
3 Rope Climb
5 Thrusters 135/95
7 Power Cleans 135/95
15 Cal Row
Similar Posts
Monday, 3-11-13
Byadmin
Strength/Skill – Deadlift 15 mins. to find 2 RM 7 Minute Ladder 2 Front Rack Dumbbell Lunges – 45/35 2 Dumbbell Shoulder to Overhead – 45/35 *Up by two’s for 7 Minutes*
Tuesday, 8-6-19
Byadmin
E3MOM for 9 min 10 Deadlifts *Increasing in weight, do not make big jumps* 10 RFT: 7 Thruster 75/55 7 Pull Up 7 Burpee *14 min Cap*
Tuesday, 10-18-16
Byadmin
Strength: Bench Press 6X3 @70% 5 RFT 12 x Toes to Bar 12 x Power Clean and Strict Press 115/75 (each rep starts on Floor) 24 x Bulgarian Goat Bag Swings
Monday, 8-20-18
Byadmin
Warm up 2 RDs 10 Air Squat :30 Squat Hold 10 KBS 10 Banded Squats 12 min to complete: Back Squats 5×2 @ 80% 3×2 @ 85% 1×2 @ 90% 1×1 92.5% 3RFT: 50 Air Squats 40 KBS 53/35 30/25 Cal Row *20 min cap*
Monday, 4-8-13
Byadmin
A. Hang squat clean and jerk; build to a 3rm (without dropping the bar) B. TnG deadlift 225/165 – 7 reps on the min for 7 min + 3 rounds for time: 25 kbs 1.5 / 1.0 25 hspu
Saturday, 8-31-13
Byadmin
Labor Day – Monday – 9-2-13 – Morning 7&8 am CLASSES ONLY Afternoon Classes 5&6 P.M. Only Partner WOD Team WOD (2 person teams) 3 Rounds for Time Round 1 First person Does 10 C&J’s (135# and 95#) Note: set the rowers for 2100 m while second person rows 250 meters. Using the same rower…