Tuesday, January 31, 2017

Strict Press 20 min to find your 3 RM -then complete 1 set max reps (to failure) @90% of 3RM -Your 3RM should be ~92% of 1RM . 2RFT: 15 burpee box jump overs (20/24) 15 C2B 15 HSPU 400m Run

Monday, January 30, 2017

Back Squat20 min to find your 3 RM -then complete 1 set max reps (to failure) @90% of 3RM -Your 3RM should be ~92% of 1RM . 4 RFT 200m run/row 10 RDL (55/75) 200m run/row 3 Bear Complex 200m run 10 HR Push-ups  . *Adv: (75/115) ** Use same barbell/wt for entire WOD ***1... Continue Reading →

Friday, January 27, 2017

For Time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Snatch (55/75) C 2 B Alt pistols 200m run . Fitness: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 DB Bent Row DB Alt Lunges Ring Rows 200m run ————————————- Oly 6pm  1)Sn Pull+Sn+OHS 5×1/build up to max set then ... Continue Reading →

Thursday, January 26, 2017

Deadlift  5@ 65% of 5RM 5@ 75% of 5RM 5@ 80% of 5RM 5@ 85% of 5RM 5@ 90% of 5RM .  In Teams of 2 For time: 16 Alt Rds (8 ea) 30 Dubs /60 singles/15att 6 Burpees over bar 6 Deadlifts (135/185) * Individuals complete 8 Rds

Wednesday, January 25, 2017

For Time: 60 Wallballs (14/20) 60 Box Jumps (20/24) 800m run 40 Wallballs  40 Box Jumps  400m run 20 Wallballs  20 Box Jumps   200m run  --------------------- Oly 7pm 1)Sn Pull+Sn+OHS  5×1/build up to max set then -10%x2  2)Cln Pull+Clean+ 2Jrks  5×1/work up to max set then -10%x2  3)OHS *2sec pause 4×2/75% of Sn

Monday, January 23, 2017

Back Squat 5@ 65% of 5RM 5@ 75% of 5RM 5@ 80% of 5RM 5@ 85% of 5RM 5@ 90% of 5RM .  For Time: 100 Power Cleans (95/135) * Every min perform 5 Burpees until 100 PC are performed  ** scale: weight & #burpees Oly 7pm 1)Snatch  Warmup to 2/70% then 2×2/75 2/80 2/85... Continue Reading →

Friday, January 20, 2017

6 RFT  10 DB Snatch (50/35) left 200m run 10 DB Snatch (50/35) right 10 T2B .  Finisher:  3 sets 25m DB OH carry each arm, rest 1:00 btw sets  ------------------- . ————————————- Oly 6pm  1)Sn Pull+Sn+OHS 5×1/build up to max set then  2/-10% 2)Press from split 4×3/build to heavy set 3)OHS *2sec pause 4×2/75%... Continue Reading →

Thursday, January 19, 2017

Deadlift 5@ 60% of 5RM 5@ 70% of 5RM 5@ 75% of 5RM 5@ 80% of 5RM 5@ 85% of 5RM .  For time: 50 Burpees 50 Box Jumps (20/24)* 50 Burpees 50 Box Jumps  Rx= Box jump, step down, no rebounding

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