Monday 8.14.17 Strength 5 x 5 Weight Strict Pull-Ups WOD “Leg Blasters” 5 Rds. 20 Air Squats 20 Walking Lunges 20 Jumping Air Squats 20 Jumping Lunges Competitors Thruster Ladder For Time 10 Thrusters (115/80) 8 Thrusters (135/95) 6 Thrusters (155/105) 4 Thrusters (185/135) 2 Thrusters (205/145) “Ultimate Warrior” 21-15-9 Thrusters […]
Friday 8.11.17 Strength Deadlift 3 x 2 @ 85% WOD AMRAP (14) 21 Deadlifts (135/95) 14 Pistols 7 Bar Muscle-Ups 1 Rope Climb Competitors 1 Min Bike Test TBT GHD Sit-Ups *Score is lowest round
Thursday 8.10.17 Strength DB Bench Press 3 x 6 @ RPE 80 w/ 3 sec. ecc and 3 sec. pause at bottom WOD EMOM (18) Score is Total TTB 1 – 10 HSPU 2 – 5 C & J (185/125) 3 – :30 Max TTB Competitors 5k Row Big Clean Complex
Wednesday 8.9.17 Strength Back Squat 3 x 3 @ 82% w/ 3 sec. ecc and 3 sec. pause @ bottom WOD For Time 60 Cal Row 50 Sit-Ups 40 Thrusters (75/55) 30 Hand Release Push-Ups 20 Strict Press 10 Snatch Competitors Less-Intense Powerlifting Meet Back Squat Build to Heavy Single Bench Press
Tuesday 8.8.17 Strength Snatch Complex 6 Rds. Ascending Weight (If Possible) 1 High Hang Power Snatch + 1 Low Hang Power Snatch + 1 Full Power Snatch + 1 OHS WOD 21-15-9 Wall Balls (30/20 Wall Donkey Kicks Competitors Crossover Symmetry 7+ Minutes of All Movements 3 x 800m 105% of
Monday 8.7.17 Great Turn-out at the In-House Comp through the wind and rain! Thanks for coming and competing everyone! This week will be a minor Test/Prep Week for the Competitors Strength DB Lateral Weight Transfer 3 x 6 Each Side (Ascending Weight) “Up N’ Up” 4 Rds. Start at 4 reps and
Friday 8.4.17 In-House Comp Tonight! 5-7 PM! Strength 10 min to build up to heavy single Squat Snatch WOD For Time 200 DU 150 Air Squats 100 Jumping Jacks 50 Pull-Ups Competitors 20 Min Bike Go for max Calories (try to double 10 min bike test) Big Clean Complex 3 Unbroken
Thursday 8.3.17 Strength Deadlift 3 x 5 @ 80% Gymnasty AMRAP(20) 400m Run 30 Pull-Ups 20 Box Jumps 10 HSPU 1 Muscle-Up Competitors “Ultimate Warrior” 21-15-9 Thrusters (135/95) Bar Muscle-Ups 2 Position Squat Snatch (1 Full Squat Snatch from Floor + 1 Squat Snatch from position 2) 3 x 1 @ 65%
Wednesday 8.2.17 Reminder – In-House this Friday 5-7 pm! Strength 10 Min to Build to a heavy single Squat Clean WOD 3-6-9-12-9-6-3 Power Clean (185/125) Clapping Push-Up C2B TTB Competitors 3k Row Completed at 92% of 2k Pace Clean Deadlift 3 x 3 @ 100% of Clean Clean Pull 3 x
Tuesday 8.1.17 Strength Front Squat 4 x 4 @ 81% “Holy Crap” 5 Rds. (Rx is with a weighted vest) 10 Jumping Lunges 10 Burpees 10 Dynamic Crab Walk Competitors 4 x 800m Run @ 3-6 sec slower than mile pace and 2 min between runs Overhead Squat 1 x 1 @
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