Thursday, 8-9-18
15 min to establish
10 rep max Deadlift
3RFT:
30/25 Cal Row
20 Box Jump Overs 24″/20″
10 Deadlifts 275/205
*15 min Cap*
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Tuesday, November 30th 2010
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Skill: Clean & Jerk W.O.D. Run 1200 meters 20 Box jumps 20 Sit-ups Run 800 meters 30 Box jumps 30 Sit-ups Run 400 meters 40 Box jumps 40 Sit-ups
Tuesday, 1-10-17
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Strength: Push Press – 3 Rep Max TnG 6 Rounds of :40s on / :20s off at each station: Station 1 – Row for Calories Station 2 – Burpees Station 3 – Kettlebell Swings (53/35)
Monday, 4-14-14
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Tuesday/Thursday A.M. hours this week are 6 A.M. and 7 A.M. Strength/Skill – Complex – Shoulder Press-Push Press-Jerk (Power or Split) x 5 In front of a clock set for 12 minutes: 1 minute of 30-inch box jumps 1 minute of 115-lb. sumo deadlift high-pulls 2 minutes of 30-inch box jumps 2 minutes of 115-lb….
Monday, 3-9-20
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10 Min EMOM3 Front Squats @ 70% Partner Wod 50-40-30-20-10DB Thrusters 50/35Burpee Pullups
Tuesday, 2-21-12
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Strength/Skill – Push Jerk 10 – H.S.P.U.’s 20 – Wall Balls 20/14 30 – Knees to Elbows 40 – Push Jerks 135/95 50 – KB Swings 53/35 60 – Double Unders
Thursday, 5-4-17
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9AM TODAY!!! Strength: 1 Hang Clean Shrug + 1 Hang Clean High Pull + 1 Hang Squat Clean Work up to a Heavy Complex 27-21-15-9 reps for time: Toes to Bar Overhead Squats (95/65)