Wednesday, April 30, 2014

#4# Partner WOD 12 min amrap 20 Deadlifts (Adv 95/135), (Rx 65/95) 15 Power Cleans 10 Push Press *1 partner works at a time, completing 1 full rd before switching. **#4# competitors, do your competition reps for this WOD. Finisher: 3 Rds 20 Straddle Leg Raises 20 GHD 20 Wtd AbMat sit-ups (15/25) Endurance Option:... Continue Reading →

Tuesday, April 29, 2014

Cross Over Activation Front Squat 6 x 2 Build to a heavy double 10 RFT 30 Dubs 5 1-arm OHKB squat (ea) (35/55) Anyone interested in doing Regional WOD #3? It's an option for today.

Monday, April 28, 2014

Squat Clean + Push Jerk + Split Jerk 5 sets: 1@60% 1@70% 1@75% 2@80% For time: 9 C2B Pull-ups 9 Power Cleans (95/135) 30 Burpees 7 C2B Pull-ups 7 Power Cleans (95/135) 20 Burpees 5 C2B Pull-ups 5 Power Cleans (95/135) 10 Burpees Endurance Option: 6rds: 15 cal airdyne 200m row 20 Ball 2 Toes... Continue Reading →

Wednesday, April 23, 2014

From Rack 6 sets, increasing: 2 Push Press + 1 Push Jerk + 1 Split Jerk "Nancy" 5 RFT 400m run 15 OHS (65/95) Endurance Option: 6 rds 10 cal airdyne 10 ring rows 20 air squats

Tuesday, April 22, 2014

Emom 7 Hang power clean + Squat Clean + Front Squat @80% HPC 1RM For time: 200m Run 30 Shoulder Touches* 20 Alt pistols 10 Strict Pull-ups 200m Run 10 Strict Pull-ups 20 Alt pistols 30 Shoulder Touches 200m Run *Sub: Plank Shoulder touches or plank walk ups

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