Tuesday 4-5-2016
Strength:10 EMOM: Power Clean x 2 reps *build to heavy WOD: 10 Sumo DL High Pull (2/1.5 pood) 200 m run 20 Pull-Ups 200 m run 30 Russian KB Swings 200 m run 40 Goblet Squats Then back up! Run 200 m, 30 Russian Swings, etc..
Strength:10 EMOM: Power Clean x 2 reps *build to heavy WOD: 10 Sumo DL High Pull (2/1.5 pood) 200 m run 20 Pull-Ups 200 m run 30 Russian KB Swings 200 m run 40 Goblet Squats Then back up! Run 200 m, 30 Russian Swings, etc..
Skill:3 sets x 75 Double Unders *Rest 1:1 WOD: 3 Rounds for time of: 30 Box Jumps (24/20″) 15 Front Rack Lunges (135/95#) 15 Shoulder to Overhead 15 Deadlift 60 Double Under *20 min time cap
Box is closed. We are still out of town!! Sorry for the inconvenience. Have a great weekend and we’ll return to regular Saturday schedule next weekend!
Skill:Ring Dips WOD: 5 RFT: 3 Over head squat (135/95#) 6 Power Clean (135/95#) 9 Ring Dips
Strength:Every 2 min for 10 (5 sets): 5 Front Squat + 5 Back Squat @ 70% 1 RM Front Squat *Complete squats as fast as possible WOD: 3 Rounds for time of: 400 m run 20 Wall Balls (20/14#) 10 Front Squat (185/125#)
Skill:Rope Climb technique WOD: 12-9-6 Rope Climbs Power Snatch (155/105#)
Strength:10 min to build to a heavy: Clean and Jerk WOD: Row 1200m 50 Double Unders 40 GHD Sit-Ups 30 Pull-Ups 20 KB Swings (70#) 10 Clean & Jerk (185/125#)
Strength:Single Leg Bridges (on Slam Ball if floor is to easy) 3 sets x 20 reps each leg Then, DB Shoulder Press Against Wall 3 sets x 20 reps WOD: 21-15-9 DB STO Push-Ups Strict Pull-Ups
Box will be closed. We are sorry for the inconvenience:( Have a great weekend!
WOD: “Open WOD 16.5”