11.18.17

“JACK”
20 AMRAP:
10- push presses 115/80
10- kb swings  53/35
10- box jumps 24/20

 

By |November 17, 2017|WOD|0 Comments

11.17.17

A.
L-Sit Press
3 x 10
B.
Ring Dips
3 x ME
C.
For Time
30- Wall Ball 20/14
30- Pull Ups, Kipping
30- Burpees
30- DL 225/155
30- HSPU, kipping

 

By |November 16, 2017|WOD|0 Comments

11.16.17

A.
Front Squat
5 x 3 x 75%
-pause 3 sec. at btm of squat
B.
AMRAP 15
7- OHS 105/75
7- KBS Russian 70/53
7- Box Jump 30/24
200m- Run

 

By |November 15, 2017|WOD|0 Comments

11.15.17

A.
Skill Work
B.
MID HANG CLEAN HIGH PULL 4x3x80%
TALL SQUAT CLEAN 3x6x50-60%
SPLIT JERK  3x6x50-60% with 2 sec pause in split
SQUAT CLEAN EMOM. 12
2 REPS EVERY MIN
increase weight on min 3,6,9
C.
AbWod
3x
10- Hanging oblique knee raise
10- Tuck ups
10- Supermans

 

By |November 14, 2017|WOD|0 Comments

11.14.17

A.
Push Press
Max for day;
85% x 3 x 3
B.
Pull Up
3 x ME
C.
Emom 16
250m- Row
10-HSPU
30- Double Unders
5- PC 185/130
Every minute perform one movement

 

By |November 13, 2017|WOD|0 Comments