Tuesday, 1-6-15
Strength/Skill: 8 sets @ 70% with a 1:30 rest in between
Clean Deadlift + Clean Deadlift Pull + Hang Power Clean + Hang Squat Clean rest 10 sec.+ Squat Clean
12 Min AMRAP
50 D/U’s
10 Box Jumps
15 Sit Ups
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Thursday, 6-20-19
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12 min to complete 5 set of 5 Tempo Strict Press Tempo starts at the top = 5 Second down to shoulder, zero at shoulder, explode to over head, 2 second pause at top. “The Chief” 5 rounds of 3 min AMRP with 1 min rest between rounds: 3 Power Cleans 135/95 6 Push Ups…
Wednesday, 6-13-18
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Warm up: 2RDs at easy pace 10 BB Snatch Grip Deadlifts 10 BB Snatch Grip High Pulls 10 BB behind neck snatch grip push press 10 Reverse Hypers 12 min EMOM 1 Snatch Grip Deadlift + 1 Above Knee Hang Power Snatch + 1 Below Knee Hang Power Snatch *start @40% 1RM Power Snatch and…
Saturday, 2-2-19
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For time – 2,000m Row ..then.. 5 Rds of: 21 Deadlifts 165/115 15 Bar facing burpees 9 Push Jerks 165/115 *35 min Cap*
Saturday, 8-12-17
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0:00-6:00 Burpee AMRAP 10:00-24:00 3 Rds 20 Pull Up 30 Push Up 40 Sit up 50 Air Squat 27:00- 33:00 10 Power Clean + Jerk 135/95 10 Power Clean + Jerk 155/115 10 Power Clean +Jerk 185/135 10 Power Clean + Jerk 205/155 AMRAP Power Clean + Jerk 225/165
Monday, 8/15/11
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Strength/Skill – Shoulder Press 3-3-3-3 2!-15-9 Deadlifts 225/185 Wall Balls 20/14 30 Double Unders
Friday, 1/24/14
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Strength/Skill: Back squats – warmup w/ 3×5 increasing weight, then complete 1×5 @75%, 1×3 @85%, 1×1 @95% WOD 50-40-30-20-10 Situps Lunges D.U’s 5 HSPU