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Monday, 10-30-17
Strength/ Skill: Snatch Balance + 2 OHS x 6 Build to heavy Complex Snatch Grip Deadlift- 5×3 Increase weight each set. Start @ 90% 1RM Snatch 4 Min AMRAP – 12 KBS 70/53 8 HSPU 4 Power Clean 75/55 *rest 2 min * 4 Min AMRAP – 12 Power Clean 75/55 8 KBS 70/53 4…
Wednesday, 3-5-14
Strenght/Skill -A. emom – power clean start at 155/85# add 10# every min until max B. emom – 12mins odd – 2-4 MU even – 10 KBS 2/1.5pd 10min amrap 8 HSPU 20 SDHP 75/55 10 Box Jumps 24/20
Monday, 8-11-14
NO 10:00 AM CLASS SATURDAY 8-16-14 6 min A.M.R.A.P. 7 Medicine Ball Cleans + 4 Burpees Then Strength/Skill – 15 mins to establish 1 RM Squat Clean Then BTB Tabata Squats or BTB Tabata Pistols (Real Butt Burners)
Thursday, 11-3-16
Strength: 8min EMOM Starting at 60% 2 Clean High Pulls + 1 Power Clean WOD 10 Hang Power Cleans 155/115 50 Weighted Sit ups 35/25 8 Hang Power Cleans 40 Weighted Sit ups 6 Hang Power Cleans 30 Weighted Sit ups 4 Hang Power Cleans 20 Weighted Sit ups 2 Hang Power Cleans 10 Weighted Sit ups
Saturday, 2-11-17
Partner Wod 3 rounds EACH of: Partner 1: 75 D/U’s Partner 2: Max Russian KB Swing 70/53 Switch Partner 1: 30/25 Calorie Row Partner 2: Weighted Sit Ups 35/25 Switch
Wednesday, 1-25-17
Strength: Snatch High Pull 5-5-3-2-1 Snatch Balance 5-5-3-2-1 5 min EMOM 5 Snatches @ 60% Open Wod 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/90 10 M/U’s