12/31/18

12/31/18

Warm Up 20 wallballs 20 Box Jumps 24/20 3 wall walks Strength 15 minutes Back Squat 7-7-7-7-7-7 WOD  Bear Complex Complete 7 rounds without putting the bar down  7 rounds equal 1 set 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Behind the head Push Press * Increase load each […]

12/28/18

12/28/18

Warm Up 12 Box Jumps 15 KBS 40 DUs Strength Squat Snatch 14 min EMOM Minute 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%) Minute 4: Rest Minute 5-6-7: 2 squat snatches (76-79-82%) Minute 8: Rest Minutes 9-10-11: 1 squat snatch (86-88-90%) Minute 12: Rest Minutes 13-14-15: 1 squat snatch (86-88-90%) WOD […]

12/27/18

12/27/18

Warm Up 10 Roll Back and Reach 10 Good Mornings 15 Push ups Strength 1: 10 Minutes to build to a 7 rep DL 10-8-7-7-7 Strength 2: 10 minutes to build to a 4 Rep Hang Power Clean WOD  4 RFT 10 DL 155/105 6 Hang Power Cleans 30 ABMAT sit ups Rest 2 Min […]

12/26/18

12/26/18

Warm UP 15 KB Press 20 Wallballs 10 C2B 3 Bar MU Strength  15 min to build to a 1 Rep Thruster WOD 10 Rounds  18 min cap 4 Thrusters 135/95 4 HSPU 2 Bar MU

12/21/18

12/21/18

Warm Up 10 Pull ups 10 Burpees 10 KBS   Strength  7 Minutes to Warm up on a thruster   WOD  12 Days of Xmas For Time: 1 Sumo Deadlift High Pull (95#/65#) 2 Thrusters (95#/65#) 3 Push Press (95#/65#) 4 Power Cleans (95#/65#) 5 Power Snatches (95#/65#) 6 Kettlebell Swings (55#/35#) 7 Pull-ups 8 T2B 9 Box Jumps […]

12/19/18

12/19/18

Warm UP 15 Box Jumps 15 KBS 500m Row Strength  15 min to complete 2 Sets 8 rep power snatch warm up Power Snatch 3-3-3-3-3 WOD  3 RFT 30/20 Cal Row 20 Burpee Box Jump Overs 24/20 10 Power Snatch 155/95  

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