STRENGTH:Establish a 5RM Push Press
WOD:"Christine"
3RFT:
500m Row
21 Bodyweight Deadlifts
21 Box Jumps (20")
Posted on 05/23/2017 at 12:33 PM
STRENGTH: EMOM X 10 min.
a) 4-6 Muscle ups/pull ups
b) 4-6 deficit HSPU
WOD: 21-15-9 of:
KB snatches 53/35
Ring Dips Do Work .....
Posted on 05/10/2017 at 08:39 AM
STRENGTH:3 Rounds of
1 Minute Max Effort Back Squat @185/135#
2 Minutes Rest
WOD:15:00 AMRAP:
Run 400m
20 OHS 45/35#
10 Burpees Over Box 24/20″ (regionals standard)
RX+: 65/45#
Do Work…
Posted on 05/08/2017 at 12:44 PM
STRENGTH:Establish a 5rm Power Clean
WOD:3 Rounds for Time of:
30 Wall Balls 20/14#
20 Pullups
Posted on 05/05/2017 at 03:47 PM
STRENGTH:HIGH HANG SNATCH
5 x 2 @ 70%
WOD:For time:
400m Run Buy-in
Then, 21-15-9 of:
Wall Balls 20/14
Kettlebell swings 53/35
400m Run Cash-out
Posted on 05/04/2017 at 05:00 AM
STRENGTH:For quality of Movement:
100 Arch Ups (scale: 50)
40 Hollow/Arch Swings (scale: 20)
50 Ring Dips (scale: 25)
* break reps and movements up as necessary to maintain optimal technique
WOD:For Total Reps and Calories:
3:00 Row
1:00 Rest
3:00 Double Unders
1:00 Rest
3:00 Burpee Box Step-Ups 24/20″
* Complete excercises in any order
Do Work…
Posted on 05/03/2017 at 05:00 AM
STRENGTH:Push Jerk: 2×5 AHAP
WOD:5 Rounds of:
5 HSPU
150′ Shuttle Run (50′ sections – all out sprint)
11 TTB
RX+: 7 Rounds, 7 Strict Deficit HSPU’s 6/4″
Posted on 05/02/2017 at 12:54 PM
STRENGTH:3 Rounds of:
1 Minute Max Effort Squats 175/125#
2 Minute Rest
*Choose a weight that allows smooth reps through your the entire minute.
WOD: For time:
Run 400m
21 Thrusters 95/65#
21 Burpees Over Bar
Run 400m
15 Thrusters 115/85#
15 Burpees Over Bar
Run 400m
9 Thrusters 135/105#
9 Burpees Over Bar
RX+: 115/155/185
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Read morePosted on 05/01/2017 at 05:00 AM
Gymnastics skill:3 Rounds For Quality of Movement:
1:00 Hollow Rocks
:30 Rest
1:00 Alligator Rolls(hollow to Arch)
:30 Rest
1:00 V- Ups
:30 Rest
WOD:In Teams of 3-4
24 Minute Row for Max Calories
(Teams of 4 Row 32 Minutes)
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Posted on 04/25/2017 at 11:45 PM
STRENGTH:Floor Press: 3x Max Effort 135/85#
WOD:3 Rounds of:
9 Power Cleans 135/85#
33 Abmat Sit-ups
15 HSPU’s
Rest 2:00 between rounds
Posted on 04/25/2017 at 05:00 AM