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Tuesday, 5-3-16
Strength- 5×5 Deadlift @75% of 1 RM WOD- 4 Minute AMRAP: 6 Alt Pistols 12 Ring Rows Rest 3 Minutes 4 Minute AMRAP: 10 Toes to Bar 50 ft Bear Crawl Rest 3 Minutes 4 Minute AMRAP: 25 Double Unders 10 Wall Balls (20/14)
Tuesday, 5-28-13
Strength/Skill – Three position Power clean x 5 Floor, Knee & Mid Thigh As Many Rounds As Possible in 15 minutes of: 10 Alternating One-Arm Russian Kettlebell Swings (53#/35#) 9 Shoulder to Overhead (95/65) 8 Pistols
Monday, 11-5-12
Strength/Skill : Overhead Squat 8-8-8 (sub-maximal load) Drop Snatch 5-3-3-2-2-2 3 Rounds: 5:00 ON / 1:00 OFF 7 Bar muscle ups/Ring muscle ups/C-2-B Pull ups/Strict pull ups 30 Double Unders
Saturday, 11-9-19
Angie 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats
Saturday, 3-20-15
For time- 3rounds: 50 D/U 20 Power Snatch 95/65 then… 2 rounds: 20 Deadlifts 155/105 20 Calorie row 15 Back Squat 155/105 15 shoulder to OH 155/105
Saturday, 4-26-14
“Fight gone bad” 3 R.F.T. Wall- ball: 20 pound ball (10 ft target, reps) Sumo deadlift high- pull: 75 pounds (reps) Box Jump: 20′′ box (reps) Push-press: 75 pounds (reps) Row: calories (calories) The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for…