5.1.18

A.
Front squat
5x3x60% of 1RM Clean
-4 sec. pause at bottom of squat
-sets every 90 seconds
B.
Tall snatch
3×6
-Increase the load with every set
C.
Partner WOD 
For time
10- 200m Run, alternate 
30- Power Cleans 135/95 alt. every 5 reps
60- Wall Balls, alt. every 10 reps
-Complete each movement before advancing to the next

 

By |April 30, 2018|WOD|0 Comments

4.30.18

A.
Back Squat
7 x 6 x 70%
-Sets on 2:00
B.
Partner Workout
400m – Sled Pull 
KB Suitcase Carry 70/53
C.
Annie
For time
50-40-30-20-10
Double unders
Sit ups

 

By |April 29, 2018|WOD|0 Comments

4.28.18

1 Mile Run
Then…..
For time
10-8-6-4-2
Burpee pull up
Thruster 95/65

 

By |April 27, 2018|WOD|0 Comments

4.27.18

A. 
Strict press 
5x2x85% of 1RM
-sets OTM
Rest 2 min.
Push press
5×3
-add 15-25# to BB
-sets OTM
Rest 2 min.
Push jerk
5×3
-add 20-30# to BB 
-sets OTM
B.
For time
30- KBS, Russian 70/53
30- Push Ups
30- Wall Balls 20/14
30- Pull Ups
10- HSPU, Strict 

 

By |April 26, 2018|WOD|0 Comments

4.26.18

A.
 Box squat
10x2x75%
-Wide stance, below parallel
-sets OTM
C.
3 Rounds For Time
400m- run
9- Thrusters  105/75
10- Box jumps 24/20
Rest 2:00 between rounds

 

By |April 25, 2018|WOD|0 Comments