12.18.17

A. 
Test Back Squat 1RM
B.
EMOM 12
Dead hang 30 sec.
Hollow rocks 10
Inchworm 5
Optional Workout:
Annie
50-40-30-20-10
Double unders
Abmat sit up

 

By |December 17, 2017|WOD|0 Comments

12.16.17

15-12-9-6-3 reps for time of:
Power Clean 135/95
Pull Up
Then….
400m Farmer Carry 

 

By |December 15, 2017|WOD|0 Comments

12.15.17

A.
Strict Press 
3-3-3-2-2-1-1-1
B.
15 AMRAP
3- M.U.
15- KBS 53/35
400m- Run/Row

 

By |December 14, 2017|WOD|0 Comments

12.14.17

A.
EMOM 15
1st 5 minutes
5-Cleans 135/95
next 5 minutes
3-Cleans 185/130
last 5 minutes
1-Clean 205/145
B.
For Time
5 Rounds
40- Double Unders
5- Thrusters 105/75
10- DB Snatch 50/30
5- Burpee over BB
Rest 1 min between Rounds

 

By |December 14, 2017|WOD|0 Comments

12.13.17

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 |December 12, 2017|WOD|0 Comments