A. 15’ EMOM 1) 20” back to wall HShold 2) 20” wall facing split to HS hold 3) 20” finger press B. 3 RFT 400 m Run 20 Burpees box jump over @60/50 10 Lunges Kb over head sx 10 Lunges Kb over head dx @24/16
Read moreDT 11-07-17
A. Every 90 seconds, for 6 minutes (4 sets): Power Clean + Jerk @ 50-65% followed by… Every 2 minutes, for 8 minutes (4 sets): Hang Clean + Jerk @ 65-80% followed by… Every 2 minutes, for 8 minutes (4 sets): Clean + Jerk @ 80-95% B. “OPEN 12.1”...
Read moreDT 10-07-17
A. Back Squat *Set 1 – 3 reps @ 80% *Set 2 – 2 reps @ 85% *Set 3 – 1 rep @ 90% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95-101% Rest 2/3 minutes between sets B. B. Complete as many
Read moreDT 07-07-17
A. 12’ E2MOM (6 set) Power Clean + Front Squat + Jerk Build over the course of the 6 sets. B. For time: 800 Meter Run 10 Deadlifts @120/70 20 Pull-Ups 30 Box Jump-Overs @60/50 40 Burpees 30 Box Jump-Overs 20 Pull-Ups 10 Deadlifts @120/70 800...
Read moreDT 06-07-17
A. 4’ Time Cap Run 400 Meters Handstand Push-Ups x Max Reps 4’Rest . B. 4’ AMRAP: 10 Box Jumps @608/40 10 Pull-Ups 4’Rest . C. 4’ AMRAP: 5 Burpees 5 Thrusters @40/30 4’Rest . D. 4’ AMRAP 30 Double-Unders 10 Toes to Bar
Read moreDT 05-07-17
A. 3’ AMRAP 3 Hang Power Clean 3 Front Squat 3 StOH WEIGHTS RX: 80/55 MASTER – SCALED: 60/35 B. 3 RFT (Time Cap 7’) 50 m Shuttle run 20 Alternated DB Snatch 10 C2B WEIGHTS&STANDARD RX: DB 25/20 kg MASTER – SCALED: DB 20/15 kg – PULL UP...
Read moreDT 04-07-17
A. 15’ to find 1 RM of Power Snatch + OHS B. 10’ EMOM Back Squat x 1 rep @ 3111 (All sets @ 85% or more of 1-RM Back Squat) C. “WOD 4 LOMBARDIA CHALLENGE” AMRAP 10 MIN 16 WALL BALL 14 HAND RELEASE LATERAL BURPEES OVER 12 DEADLIFT...
Read moreDT 03-07-17
A. 12’ EMOM 30” Hollow Body 30” Handstand hold facing wall B. 4 RDS 4’ Time Cap: Row 500 Meters 30 Kettlebell Am Swings @24/16 Max Reps of Pull-Ups 4’ rest
Read moreDT 01-07-17
A. 5 RDS Power Clean x 2.2.2 (rest 10 seconds between doubles) Rest 3’ B. 3RFT 100 DU 30 American Swings @24/16 15 DL @BW
Read moreDT 30-06-17
A. 12’ E2MOM (6 sets): Front Squat x 1 rep Build over the course of the six sets to today’s “heavy” Front Squat. B. “Cindy” 20’ AMRAP 5 Pull-ups 10 Push-ups 15 Squats
Read moreDT 29-06-17
A. Every 90 seconds, for 6 minutes (4 sets): Muscle Snatch x 1 rep (build over the 4 sets) and then… Every 90 seconds, for 12 minutes (8 sets): Hang Snatch + Snatch (build over the 8 sets) B. “Karen” For time 150 Wall Ball @9/6
Read moreDT 28-06-17
A. 30’ AMRAP In teams of two, alternating movements throughout 50 DU 40 Wall Ball @9/6 30 Kettlebell Swings 20 Burpees 10 Pull-Ups Partner A starts with 50 double-unders, Partner B then performs 40 wall ball shots, Partner A then performs 30...
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