A. In 15’- find 1 RM clean or skill practice B. 14’ AMRAP 7 Thrusters (115/75 lbs) 14 Kettlebell Swings (24/16 kg) 7 Chest-to-Bar Pull-Ups
Read moreWod 21-01-17
In 15’ find 1 RM of Front Squat B. For time: 20 FS (55% of 1-RM) 15 FS (70% of 1-RM) 10 FS (85% of 1-RM) Use one barbell, and load your own weights. C. Three rounds for time of: 10 Chest-to-Bar Pull-Ups 30 Double-Unders 10 Strict Handstand...
Read moreWod 20-01-17
A. In 15’ find 1 RM Snatch or skill practice B. 5 RFT 30 DU 3 Power Snatch @70/50 10 burpees over the BB 15 DL @70/50
Read moreWod 19-01-17
A. 10 set of Deadlift x 6 reps @ 4011 Rest 60” B. For Time 1000 m Row 50 air squat 40 sit up 30 push up 10 HSPU
Read moreWod 18-01-17
“FIGHT GONE BAD” 3 RDS for a total reps in 17’ 1’ wall ball @9/6 1’ SDHP @30/25 1’ Box Jump @60/50 1’ Push Press @30/25 1’ Cal Row 1’ Rest
Read moreWod 17-01-17
A. 5’ practice DU B. Tabata alternating -Hollow hold -Superman hold C. 7 RFT 5 Thrusters @80/50 10 Pull up 15’ Cap time
Read moreWod 16-01-17
A. 5 SET of Back Squat x 8 reps @ 3011 Rest 90 seconds B. 6RDS 2’ AMRAP 15 Russian KB Swings @32/24 10 Box Jumps @75/60 Rest 60 seconds between sets
Read moreWod 14-01-17
A. 12’ to find heavy power clean B. “The Chief” Max rounds in three minutes of: 3 Power Cleans @60/40 6 Push-Ups 9 Air Squats Rest 60 seconds between sets, and repeat for a total of five sets.
Read moreWod 13-01-17
A. 5’ Cap time 25 burpees over the rower 500m Row rest 5’ repeat for 4 rounds
Read moreWod 12-01-17
A. Tabata Hollow Tabata Superman B. 5’ EMOM Shoulder Press 2.2. Rest 10” BTW C. In a 5’ window 1000 m Row D. In a 3’ window 200 DU E. In a 2’ window Max reps of Hang Power Clean @80/50
Read moreWod 11-01-17
A. E2MOM Back Squat: * Set 1 – 5 reps @ 55% * Set 2 – 3 reps @ 65% * Set 3 – 1 rep @ 75% * Set 4 – 1 rep @ 85% * Set 5 – 1 rep @ 90% * Set 6 – 1 rep @ 95% * Set 7
Read moreWod 10-01-17
A. Kettlebell Skill B. EMOM 10’ 20 Lunges with KB@32/24 C. 4RFT 10 Burpees 10 American Swing @32/24 10 Goblet Squat @32/24
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