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Saturday,11-6-16
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Isabel 30 Snatches 135/95 10 min cap rest 5min 1 mile run timed….. then 20 Man Makers (40/25)
Saturday, 3-14-15
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10 RFT 5 Chest to bar Pull-ups 10 Burpees 15 Kettlebell swings 53/35
Wednesday, 6-4-14
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Strength/Skill – Bench Press 5×3 5 R.F.T. 40 D/U’s 10 Push Presses 155/115 200m Run Cool Down 10 x 5 Pull-ups
Wednesday, 11-1-17
Byadmin
Strength: Strict Press 5×3 Ascending Weight Push Press w/pause at dip 6×2 Ascending Weight 12 Min Running Clock: 0:00-3:00 AMRAP 3 Deadlifts 315/205 3 Bar Facing Burpee 3:00-5:00 Rest 5:00-8:00 AMRAP 5 Deadlifts 275/185 5 Bar facing Burpee 8:00-10:00 Rest 10:00-12:00 AMRAP Bar Facing Burpee *These are sprint type wods*
Tuesday, 7-5-16
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Strength: EMOM for 5 sets 3 Power Cleans @ 70% EMOM for 5 sets 5 Push Presses @ 70% 12min AMRAP 5 M/U’s 10 Cleans 135/95 and yes!!!! 20 box Jumps 24/20