Skill/Strength:NONE WOD: In 21 minutes: Max Calorie Row (Everyone) *Every 3 min perform: 1 Round of Cindy: 5 Pull-Ups 10 Push-Ups 15 Air Squats **START WITH CINDY. Score is Calories rowed. Immediately into: Power Cleans As a team of 2 (mm,mf,ff) *Share one bar, one weight and rep scheme of: 40 reps/185lbs 60 reps/135lbs 80 […]
Strength:Every 2 minutes for 16 minutes (8 sets): Split Jerk x 3 reps *Build to today’s heavy starting from rack. WOD: 14 minute AMRAP: 20 Overhead Lunges (95/65#) 25 Sit-Ups 20 Wall Balls (20/14#)
Strength:Every 2 minutes for 10 minutes (5 sets): (Clean + Front Squat + Push Jerk) x 2 *Build to today’s heavy. WOD: 5 Rounds for time of: 10 Squat Cleans (135/95#) 15 Burpee Over Bar 20/14 Calories (Row/Bike)
Skill:Bar muscle up progression WOD: 30 minute EMOM: Min 1: 2 Bar MU Min 1: 50 D/U Min 3: 10 Snatches (75/55#) Rx+: 5 Bar MU, 50 D/U, 95/65#
* Saturdays 1/28/17 9:30am class and open gym is canceled for our weightlifting meet. Strength:NONE – Warm-up for workout. WOD: “Dennis Devlin – Battalion 9” 3 Rounds for time of: 9 Shoulder-to-Overhead (155/105#) 19 Hand Release Push-Ups 29 Burpees 39 Double Unders
Strength:Every 3 minutes for 21 minutes (7 sets): High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk *Touch and go and be efficient. WOD: For time: @ today’s 65% perform 3 Rounds for time of: 30 Front Rack Lunges 20 Pull-Ups 15 Shoulder-to-Overhead *15 minute Time Cap *Reps & […]
Strength:Snatch Balance 5 sets x 3 reps *Start from rack build today’s heavy. WOD: For time: Ground 2 Overhead 5,000/4,000lbs. *Load the barbell at your choice of weight.
Strength:NONE WOD: For time: 1000 m Row 30 Thrusters (75/55#) 1000 m Row 20 Thrusters (95/65#) 1000 m Row 10 Thrusters (115/85#) *Every 3 minutes stop and perform 10 Toes-to-bar.
Strength:Front Squats 5 sets x 5 reps *Build to today’s heavy. WOD: For time: 3 rounds of: 30 Deadlift (95/65#) 30 Back Squats 30 Double Unders Immediately into, 2 rounds of: 20 Hang Power Cleans (115/85#) 20 Pull-Ups Immediately into, 1 round of: 10 Clean and Jerks (135/95#)
Strength:From 0:00-6:00 6 minutes to establish a heavy: 5 Rep Max Hang Snatch (Power or Squat) WOD: From 10:00-30:00 (use 4 minutes to set up for workout!) “Kevin Dowdell: Rescue 4″ For Time: Run 400m 40 Double Unders Run 400m 40 Thrusters (45/35#) Run 400m 40 Box Jumps (24/20”) Run 400m 40 Toes-to-Bar Run 400m […]
