12.1.17

A.
Push Press 2RM
-12 minutes to establish
B.
FOR TIME
50- Double Unders
10- Power Clean 155/105
20- Pull Ups, strict
30- HSPU, kipping
40- DB Snatch 50/30
30- HR Push Ups
20- Pull Ups, kipping
10- Power Clean
50- Double Unders

 

By |November 30, 2017|WOD|0 Comments

11.30.17

A.
Front Squat, Pause
5x4x75%
-3 sec pause at bottom of squat
-Sets on 2 min.
B.
8 Rounds
Every 2 minutes complete
6- Deadlift 225/155
6- KB Front Squats 53/35
30 sec.- KB Front Rack Hold
C.
Row Sprints
6×20″/60″

 

By |November 29, 2017|WOD|0 Comments

11.29.17

A.
Skill Work- 12 minutes
B.
WL
MID HANG CLEAN HIGH PULL 4X3X85%
TALL SQUAT CLEAN 3X6X50-60%
SPLIT JERK 3X6X50-60% with 2 sec pause in split
SQUAT CLEAN EMOM. 10
2 REPS EVERY MIN
-Gradually increase the weight until reach 85% of 1RM
C.
AbWod
3x
10- Hanging oblique knee raise
10- Tuck ups
10- Supermans

 

By |November 28, 2017|WOD|0 Comments

11.28.17

A.
Bench Press
4x6x78%
B.
Pull Up
3xME
C.
3 min round(s)
4- Burpees
3- PC 185/130
2- HSPU, Strict
1- M.U.
-Increase each movement by one repetition every 3 min round
until a full round can not be completed within 3 minutes.
-Score is total amount of time worked

 

By |November 27, 2017|WOD|0 Comments

11.27.17

A.
Back Squat
7x1x90%
Complete 1 rep every 90 seconds
rest 3 minutes then complete…
1 x 20 x 30%
B.
Emom 12
10- T2B
20- Jumping Lunge
10- DL 225/150
30- D.U.
-Complete one movement every minute

 

By |November 26, 2017|WOD|0 Comments