Monday, 6/7 Front Squats Every 1:45 X 9 sets 8,6,4,2,2,2,4,6 & 8 WOD: For reps :30 – :20 – :10 Empty bar thrusters burpees Tuesday, 6/8 Every 3:00 x 4 Sets 20/15 Calories, Row Fx:15/10 12 Power cleans Bar load – 135/95 95/65 75/55 At the 15:00 mark 400m run[…]
Read More »Monday, 5/31 Memorial Day Gym Closed Tuesday, 6/1 5 Sets Every 3:00 21/15 Calories, Row Fx: 15/10 8 Thrusters Bar load – 115/85 95/65 75/55 Wednesday, 6/2 For Time 800m run directly into 4 Rounds 21 HSPU Fx: HRPU 14 FR Lunge steps 7 Hang power cleans Directly into 800m[…]
Read More »Monday, 5/24 Against a 15 minute clock 50 Double unders Fx:100 Singles 10 Burpee box jumps/step up 100 Double unders Fx: 200 Singles 10 Burpee box jumps/step up 200 Double unders Fx:400 Singles 10 burpee box jumps/step up Immediately into Max distance – Row Tuesday, 5/25 Deadlifts Every 1:45 x[…]
Read More »Monday, 5/17 Back squats Every 1:45 x 9 sets 8,6,4,2,2,2,4,6 & 8 CONDITIONING: Against 5 minute clock Buy in: 20 Alt. front rack lunge steps 400m Run Fx: 200M Max reps – Wall balls Bar load – 95/65 75/55 55/35 WB – 20/14 14/10 10/6 Tuesday, 5/18 4 Sets Rest[…]
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