Friday October 30th, 2015
METCON
Francesca
15-9-3
Thrusters [135/95#]
Strict Pull-ups
CONDITIONING
4x250m Row sprints
Rest 1min between [...]
Wednesday October 28th, 2015
STRENGTH
OHS 3x10
70-75%
Every 2min
METCON
3 Rounds
3min AMRAP
5 Deadlifts [275/185#]
10 HR Push up
20 Wall Balls
Rest 2min between [...]
Tuesday, October 27th 2015
SKILL
12min
3 Sets
40 DU’s
8 STRICT HSPU
METCON
Death by… ;)
ACCESSORY
4 Sets
10 Strict T2B
100ft KB Waiter’s [...]
Monday, October 26th 2015
STRENGTH
EMOM for 10min
3 Power Snatches
65-70%
METCON
3RFT
30 KBS [70/53#]
20 Box Jumps [24/18”]
10 C2B [...]
Saturday October 23rd,2015
8:30 am to 1:00pm. Join us in the fight against breast cancer. Grace is the WOD. Donate, [...]
Friday October 23rd 2015
STRENGTH
Back Squat
5x2 85-90%
METCON
10-20-30-20-10
Wall Balls
Burpees
100ft Bear Crawl
ACCESSORY
3 sets
25 Band Good Mornings
40 Russian [...]
Wednesday October 21st, 2015
STRENGTH
Bench 6x3
Increase weight
Every 2min
METCON
7RFT
7 HSPU
7 SDHP [115/75]
**BUY-OUT
400m [...]
Tuesday October 20th, 2015
SKILL
EMOM for 12min
3 Muscle-ups
Muscle up transitions
METCON
AMRAP in 12min
8 Front Squat [155/105#]
200m [...]
Monday October 19th, 2015
STRENGTH
Deadlift 5x2
85-90%
Every 2min
METCON
3 RFT
10 Burpee Box Jump Overs [24/18"]
12 Push Jerks [135/95#]
12 [...]