Tuesday November 29th 2016
Part I.
EMOM for 10min
3 Strict Press
Part II.
“Tabata Something Else”
Pull-ups
Push-ups
Sit-ups
Air Squats
Record lowest score of [...]
Monday November 28th, 2016
WARM UP:
Hip and glute focus
METCON
5 RFT
4 Deadlift [315/205#]
8 Box Jumps [30/24”]
Post WOD
Pigeon [...]
Saturday November 26th, 2016
In teams of two, alternate sets to complete four each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
500m Row
*Choose the [...]
Wednesday November 23rd, 2016
EMOM
ODD: 6 SDHP 95/55
6 LATERAL BURPEES
EVEN: CALS ROWING [...]
Tuesday November 22, 2016
WARM UP:
Shoulder focus
METCON:
Open Workout 13.3
AMRAP in 12min
150 Wall Balls
90 Double Unders
30 Muscle Ups [x2 C2B]
Part II.
Core [...]
Friday November 18th, 2016
STRENGTH:
5 Sets
2 Power Snatches + 1 Snatch
Touch N Go
Increase Wt. as comfortable w form
Every 2min
Part II.
5 Rounds
1min MAX Effort bike [...]
Wednesday October 16, 2016
STRENGTH:
Front Squat
2-2-2-1-1
Increase Wt.
Every 2:30
METCON:
3 rounds for time:
12 Front squat [135/95]
12 Burpee [...]
Tuesday November 15th, 2016
HERO WOD
Jack
AMRAP in 20min
10 Push Press 115/75#
10 KBS 70/53#
10 Box Jumps [...]
Monday November 15th, 2016
Part I.
Muscle Up Progressions
Part II.
Deadlift
Warm up Sets
60% x5
60% x5
Working Sets
65% x6
70% x6
70% x6
Every 2min
Part [...]
Friday, November 11th 2016
Strength:
5x3 Backsquat 80%
Every 2 min
Metcon
"Randy"
75 power snatches for time [...]
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