11.1.17

A.
Skill Work- 15 minutes
B.
Snatch Segmented DL 4x5x90%
Snatch Balance 3×6
Power Snatch + Mid-hang Power Snatch + Squat Snatch
2+1+1 x 5
C.
AbWod
3x
30 sec- Hanging L- sit
15- Hollow rocks
15- Medball sit-up throws
Rest 1 min. repeat

 

By |October 31, 2017|WOD|0 Comments

10.31.17

A.
Push Jerk
10 min. to establish Max for Day
Then…
85%x3x3
B.
Pull Up
3-3-3-3-3
C.
9 AMRAP
8- Burpee over BB, facing
6- Sumo DL 185/130
4- M.U.

 

By |October 30, 2017|WOD|0 Comments

10.30.17

A.
Back Squat
5x4x80%
sets on 2:00
B.
15 AMRAP
200m- Farmer Carry 70/53
5- Box Jump 30/24
5- T2B, strict
5- Squat Cleans 135/95
30- D.U.

 

By |October 29, 2017|WOD|0 Comments

10.28.17

Hero WOD
RENE
7 ROUNDS
400m-run
21- walking lunges
15- pull ups
9- burpees

 

By |October 27, 2017|WOD|0 Comments

10.27.17

A.
Strict Press
3x8x60%
B.
Weighted Pull Ups

7,5,3,3,1,1,1,1

C.

3x
3 AMRAP
15-Burpees
10-DB Snatch 50/30, alt.
5-HSPU, strict
10-DB Snatch 50/30, alt.
15-Strict Press 45/35
Rest 2 minutes between AMRAP’s

 

By |October 26, 2017|WOD|0 Comments