Wedesday, 6-8-16
Strength:
Every 90 sec for 7 sets
3 Front Squats
Sets 1-3 @ 65-75%
Sets 4-7 @ 80-85% of 1RM
16 min AMRAP
30 Cal Row
20 Box Jump Overs 24/20
10 Push presses 135/95
5 M/U (scale 10 Pull ups and 10 Dips)
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Friday, 5-3-19
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Wod and wine today 5 and 6pm classes. Bring a friend. Sign up for Murph. Today is your last day to order from fancloth. www.shop.fancloth.com/c/474809 With a Partner – 28 min AMRAP 2 Wall Ball 20/14 2 DB Sntach 50/35 2 Ring Row 2 HR Push Up *Reps increase by 2 each rd*
Tuesday, 3-3-20
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Friday,9-2-16
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The Don- 66 Deadlifts 110/70 66 Box Jumps 24/20 66 KBS 53/35 66 K2E 66 Sit Up 66 Pull Up 66 thruster 55/40 66 Wall Ball 20/14 66 Burpees 66 D/U
Wednesday, 2-13-12
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Strength/Skill – Power Clean – Find heavy single for WOD A. TnG Power Clean; 3 reps on the min for 12 min @65% of HS B. Push jerk; 3 reps x10 sets; rest 45 seconds bw sets (start light, increase each set so last 3 are tough)
Saturday, 3-10-12
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Click here for Efficiency tips for toes to bar Click here for Efficiency tips for box jumps Workout 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (M 24″ box / F 20″ box) 12 Push press (M 115 lb / F 75 lb) 9 Toes-to-bar