Friday, April 28, 2017

For time: 20-18-16-14-12-10-8-6-4-2 KBS (35/55) Goblet Squat  50m swim/200m run  *(Adv-100m swim/400m run) Oly 6pm 1) cleans 3 x 2@ 75% 3 x 3@ 80%  2 x 2@   85%  2) BN rk jerks 2 x 2@ 80%  2 x 2@ 85%  2 x 2@ 90%    3) Front Squat  3 x 4@85%

Wednesday, April 26, 2017

Teams of 2 for time: 175/200 Cal Row  100 partner MedBall SitUps 100 Alt DB Snatches (35/50) Watch the Med Ball sit-up here, first movement in video  Oly 7pm 1) snatch 2 x 3@ 70%  4 x 3@ 75%   2) Clean 2 x 4@ 65%  2 x 3@ 70%  2 x 2@ 75%  3$ back... Continue Reading →

Tuesday, April 25, 2017

Strict Press: (20 min) Warm up to 90% of last weeks 3RM and complete:  . 3 x 2 @90% of 3RM Then complete 1 x 10 @ 50% 3RM . For time: 15 Min AMRAP: 8 C2B 8 HSPU  8 Power Cleans (95/135) 8 Alt. Pistols .  Modifications:  C2B - ring rows or assisted HSPU-... Continue Reading →

Monday, April 24, 2017

Front Squat – Warm up to 90% of last weeks 3RM and complete: (20 min): 4 x 2 @90% of 3RM Then, 1 set of 10 @50% of 3RM . For time: 25 Wall Balls (14/20) 200m run 25 Parallette dips 200m run 25 front squats (75/115) 200m run 25 Parallette dips 200m run 25... Continue Reading →

Friday, April 21, 2017

2 RFT: 200m Run 20 HR Push-ups 200m Run 20 KBS (35/55) 200m Run 20 GHD 200m Run 20 Wallballs (14/20) 200m Run 20 Box Jumps (20/24) Oly 6pm 1) PS+HS+Sn+Sn 1@ 70%  2@   75%   3@  80%        2) sn bal 4 x 3@ 80%      

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