Month: June 2017

Thursday 6.15.17

Thursday 6.15.17   Strength DB Push Press 3 x 5 @ RPE 65 w/ 6 sec eccentric   WOD Weakness EMOM   Competitor Ankle 3-Way

Wednesday 6.14.17

Wednesday 6.14.17   Strength Back Squat 5 x 1 @ 92% superset w/ 4 box jumps   WOD AMRAP (17) 200m Sprint 2 Rds. “DT” (155/105) DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks   Competitors GHR 6 x 2 w/ minimal assistance   Wrist 3-Way

Tuesday 6.13.17

Tuesday 6.13.17   Strength Push Press 3 x 3 @ 77% w/ 3 Sec. Eccentric & 3 Sec. Hold at eye level   WOD S.O.B. For Time (20 Min Cap) – 20 Cal Row – 3 Rd. Cindy – 20 Cal Row – 3 Rd. Cindy – 20 Cal Row – 3 Rd. Cindy – …

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Monday 6.12.17

Monday 6.12.17   Strength Back Squat 3 x 2 @ 83% w/ 3 sec. eccentric (3000) & 4 Max Height Box Jumps w/ 1 sec pause at bottom   WOD “Papercut” ARMAP (8) 5 Man Makers (35/20) 30 ft. Overhead DB Lunge 5 DB Cleans 30 ft. Overhead DB Lunge   Competitors GHR 5 x …

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Friday 6.9.17

Friday 6.9.17   Strength Back Squat 5 x 4 @ 65% w/ 6 sec. Eccentric   WOD “Strict Heavy Fran” 21-15-9 Thrusters (135/95) Strict Pull-Ups  

Thursday 6.8.17

Thursday 6.8.17 Strength   DB Bench Press 3 x 20 @ RPE 65%   WOD Weakness EMOM   Competitors 10 Rd. (Not for Time) 1 Snatch Balance & 1 OH Squat @ RPE 85

Wednesday 6.7.17

Wednesday 6.7.17   Strength Back Squat 5 x 1 @ 90% w/ 4 box jumps   WOD EMOM (15) 2 Snatch @ 85% 4 Cleans @ Snatch Weight :45 max Cal Ski Erg   Competitors Bar Muscle-Ups 3 x Max Unbroken

Tuesday 6.6.17

Tuesday 6.6.17   Strength Push Press 3 x 3 @ 75% 3 sec. eccentric and 3 sec. pause at eye level   WOD 10-1 C2B HSPU   Competitors 4 Rd. 15 Cal Row 5 Cleans (185/135)   Snatch 2 @ 65% 2 @ 75% 3  @ 80% 1 @ 85% 2 @ 88%   Clean …

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Monday 6.5.17

The Squat Cycle Begins!   Strength Back Squat 3 x 2 @ 80% (3 sec. Eccentric – 3000) w/ 4 box jumps (1 sec hold at bottom)   WOD “Unibrow” 3 Rds. 11 Pistols (Each Leg) 11 DB Snatch (Each Arm) (50/35) 11 1-Leg Box Jumps (Each Leg) (24/20)   Competitors Glute-Ham Raise 5 x …

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Friday 6.2.17

Friday 6.2.17   Strength Back Squat 2 x 15 @ 60%   WOD EMOM (16) 0:40 Max Cal Bike w/ no arms 20 DB Thrusters (35/20)   Competitors Reverse hyper 3 x 15 superset with 3 x 15 ATP Row