Strength/Skill:
Deadlifts
10 @ 45%
10 @ 55%
10 @ 65%
8 @ 75%
6 2 80%
4 @ 85%
2 @ 90%
EMOM for 15 minutes
First 5 minutes
2 Burpees
3 Box Jumps 24/20
4 Wall-Balls 20/14
Second 5 minutes
3 Burpees
4 Box Jumps
5 WallBalls
Third Five Minutes
4 Burpees
5 Box Jumps
6 WallBalls
If unable to complete the work in a given minute, go back to previous rep scheme you were able to complete and finish
the workout using that rep scheme
EMOM X 12 Sets 1-3: 3 Snatches @ 65% Sets 4-6: 3 Snatches @ 70% Sets 7-9: 2 Snatches @75% Sets 10-12: 2 Snatches @80% WOD: 3 Min AMRAP- 5 SDHP 115/85 10 T2B Rest 2 Min 3 Min AMRAP – 6 Goblet Squats 53/35 12 Alternating 1 arm KBS 53/35 Rest 2 Min 3…
Partner WOD For Time. 1 person works at a time. “”Diane”” 21-15-9 DeadLift 225/135 HSPU “”Grace”” 30 Clean & Jerk 135/95 “”Isabel”” 30 Snatch 135/95 “”Jackie”” 1000m Row 50 Thruster 45/35 30 Pull Ups
Paleo Challenge starts today!!!! WOD @ Bottom of Page Details Spring 30 Day Paleo Challenge, weigh ins April 26th ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store…
Strength: Weighted Pull Ups 5X5 5RFT 5 Power Cleans 135/95 10 Front Squats 135/95 5 Jerks 135/95 10 Pull Ups
EMOM- 10 Snatch 95/65 10 sit up 9 Snatch 105/75, 9 sit up 8 Snatch 115/80, 8 sit up 7 Snatch 125/85, 7 sit up 6 Snatch 135/95, 6 sit up 5 Snatch 145/ 105, 5 sit up 4 Snatch 155/115, 4 sit up 3 Snatch 165/120, 3 sit up 2 Snatch 175/125, 2 sit…
31 Heroes Aug 5th. Don’t forget to make a donation on our FB page. 6 rds: 200m Hard, 100m light jog back, 100m Sprint *rest 3 min between rds* *if you don’t need the rest you aren’t going hard enough* Tempo Clean Pull – 4×3@90-95% of clean 4 second from ground to above knee into…