12/11/18

12/11/18

Warm Up 15 Medball Cleans 20 Wallballs 15 Dumbbell Press Strength Squat Clean 15 min EMOM Minute 1-2-3: 3 squat cleans (66-69-72%) Minute 4: Rest Minute 5-6-7: 2 squat cleans (76-79-82%) Minute 8: Rest Minutes 9-10-11: 1 squat clean (86-88-90%) Minute 12: Rest Minutes 13-14-15: 1 squat clean (86-88-90%) WOD  4 RFT 10 Power Cleans […]

12/10/18

12/10/18

Warm Up Pick Drill 20 KBS Row 350m   OPT Repeatability Test 3 Rounds Row 250M 10 KBS 70/55 10 Burpees 10 KBS 10 Burpees 10 KBS Row 250m 12 Minute Break Between rounds Score is combined work times

12/7/18

12/7/18

Warm Up 20 Bar Good Mornings 10 Roll Back and Reach 10 Bird dogs each side 10 Fire Hydrants each side 3 minute Double Under Practice Strength 15 Min Deadlift 2 warm up sets of 8 reps 3-3-3-3-3 building each set WOD  15 Min AMRAP 60 Double unders/120 Singles 21/15 Cal Row 15 DL 225/155

12/5/18

12/5/18

Warm Up 15 Med Ball Cleans 20 Wallballs 15 KBS Strength  Squat Clean 14 min EMOM Minute 1-2-3: 3 squat cleans (64-67-70%) Minute 4: Rest Minute 5-6-7: 2 squat cleans (74-77-80%) Minute 8: Rest Minutes 9-10-11: 1 squat clean (84-86-88%) Minutes 12-13-14: 1 squat clean (84-86-88%) WOD 18 MIn AMRAP 18 Wallballs 20/14 18 KBS […]

12/4/18

12/4/18

Warm Up:  3 rounds of Cindy 5 pull ups 10 push ups 15 air squats Pick Drill 2000m Partner row WOD  20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats 20/15 Cal Row/ride 1 min

12/3/18

12/3/18

Warm Up 15 Dumbbell Press 20 Box Jumps 30/24 Strength. 15 minutes to Build to a 1 Rep Push Press   WOD  5 RFT 12 Push Press 135/95 (from floor) 20 Box Jumps 30/24 Finisher 3 minute Hollow Rock  

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