09.26.16
3×5 Back Squats @ 60-70% 5×5 Front Squats @ 50% then cash-in 1000m row or run 8rds of “Cindy” 5 pull-ups 10 push-ups 15 air squats
09.24.16
Skill work: Ring dips or MU then 21-18-15-12-9: Thrusters (95/65) 40 DU 200m row or run
09.23.16
5×3 Power Cleans @ 80% then “The Axe” 12 minute AMRAP 15 Calorie Row 12 Burpee BJ (24/20) 9 Clean and Jerks (135/95) then 4x 20 steps overhead kettle bell lunges
09.22.16
Tabata DU Tabata hollow hold Metcon 21-15-9 S2OH 95/65 DU Rest 3MIN 21-15-9 Jumping Lunge RingDip REST 3min 21-15-9 Wall Balls V-ups
09.20.16
With a running clock… 5 minute AMRAP 500m Row Buy-In… In remaining time complete AMRAP: 9 Hang Squat Cleans (95/65) 25 DU Rest 5:00 5 minute AMRAP 400m run Buy-In… In remaining time complete AMRAP: 9 Hang Squat Cleans (135/95) 25 DU Rest 5:00 5 minute AMRAP 250m Row Buy-In… In remaining time complete AMRAP: [...]
09.19.16
5×3 squat clean & split jerk @ 70-80% then 5 Rounds for time: 5 burpee pull-ups 10 pistols (5 per leg) 15 box over jumps (20) 100m sprint rest 1 minute
06.13.16
3 RFT: 21 Wall Balls (20/14) 18 KBS (53/35) 15 Box Jump Overs (24/20) 12 Burpees then Reverse Tabata HSPU 8 x:10 on, :20 off Complete as many kipping HSPU as possible in 10 seconds, rest 20 seconds, and repeat for 8 sets. Your score is the total number of reps completed….
06.12.16
5×3 front squats (50-60%) then 12-9-6 Hang Power Cleans(135/95) Front Squats Jerks C2B Pull ups Kipping HSPU RX+ = 155/105 BMU instead of C2B PU
06.11.16
5×2 snatch pulls 5×2 back squat (75%) then “Schlitz” 4 Rounds: 400 Meter Run 4 MU 40 DU
06.10.16
TEST POST FOR WOD BLOG With a running clock… A. At the 0:00 Complete 10 rounds of 1 Power Clean at 80-85% every 40 seconds (this set is 6 mins) B. At the 9:00 Complete 10 rounds of 1 Power Snatch at 80-85% every 40 seconds (this set is 6 mins) then Partner Row: 8x [...]