Tuesday 11-3-15
WOD:
12 Min AMRAP-
10 Cal Row
2 Power Snatch 70-75% of 1 RM
rest 4 min
12 Min AMRAP-
30 D/U 3:1
2 Power clean + Power Jerk 70-75% of 1 RM
Strength:
Floor Press
5×5 @ 70-85% of 1 RM bench press
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Thursday, 2-7-19
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E2MOM for 12 min 3 Tempo Front Squats @ 60-75% 1 RM Tempo = 5 Second Down, 2 Second Pause in bottom, explode up, 2 second pause at top For time: 1-10 Double KB Snatch 53/35 2-KB Front Squat * 25′ HS Walk after each set (50′ Bear Crawl)* *15 min Cap*
Saturday, 8-3-16
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1000m row buy in…. 40 PUSH JERKS 135#/95# 40 POWER CLEANS 135#/95# 40 FLOOR PRESSES 135#/95# 40 FRONT SQUATS 135#/95#
Saturday, 9-14-19
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Partner WOD 12 rds 30 Squats 19 Power Cleans 135/95 7 Strict Pull Ups 200m Run -Together 1 person works at a time, breaking it up any way you want. Run is done together.
Thursday 7-9-15
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Bench- 4×10 Increasing weight each set 6x100m w/ 10sec b/t reps 5x200m w/ 20sec b/t reps 4x300m w/ 30sec b/t reps 3x400m w/ 40sec b/t reps *Rest 2 min between sets*
Monday, 10-9-17
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Regular hours today…who loves ya?? 12 Min EMOM Even: 5-10 Strict Pull Up Odd: 5-10 T2B 10 RFT – 9 S2O 135/95 35 D/U
Friday, 6-7-13
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15 minutes to establish a 1rm Power Snatch. -then- 3 rounds for time of: 30 KB Snatch + OH Lunge 24/16kg (15L/15R) 40 Double-Unders