180423

Posted

Strength:  Back Squat Waves
Each Set Every 2 Min (18 min)
6 @ 65%
4 @70%
2 @75%
Wave 2
6 @ 70%
4 @ 75%
2 @ 80%
Wave 3
6 @ 75%
4 @ 80%
2 @ 85%

WOD:
“Life Alert”
AMRAP4
400m Run
21 T2B
15 Power Cleans (135/95)
REST 4
AMRAP4
300m Run
18 T2B
12 Power Cleans (155/105)
REST 4
AMRAP4
200m Run
15 T2B
9 Power Cleans (185/135)

180422

Posted

Partner WOD:
AMRAP30
5 Minutes of work Per Station
Prowler Push
Hand over Hand Sled Pull
Calories Assault Bike Switching every 10 Cals
Atlas Stone Cleans
Yoke Carry
Tire Flip

180421

Posted

PARTNER WOD:
“Green Eggs and Ham”
25 Minute AMRAP
5 Box Jumps (24/20)
10 Thrusters (135/95)
15 Box Jumps
20 Thrusters (115/75)
25 Box Jumps
30 Thrusters (95/65)
35 Box Jumps
40 Thrusters (75/45)
45 Box Jumps
50 Thrusters (45/35)
With remaining time, AMRAP calorie row.

180420

Posted

Strength:
Push Press
Warm Up Sets
5 @ 40%
5 @ 50%
3 @ 60%
Working Sets
5 @ 75%
3 @ 85%
1+ @ 95%
AMRAP @ 75%

WOD:
“Iron Lungs”
50/40 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80)
40 Kettlebell Swings
50/40 Calorie Row

180419

Posted

Strength:
Front Squat
Warm up Sets
5 @ 40%
5 @ 50%
3 @ 60%
Working Sets
5 @ 75%
3 @ 85%
1+ @ 95%
AMRAP @ 75%

WOD:
“Up Down”
For TIme
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs
21 Box Jumps
200 Meter Run
15 Wallballs
15 Box Jumps
200 Meter Run
9 Wallballs
9 Box Jumps
200 Meter Run

180418

Posted

Strength:
Deadlift
Warm Up Sets
5 @ 40%
5 @ 50%
3 @ 60%
Working Sets
5 @ 75%
3 @ 85%
1 + @ 95%
AMRAP @ 75%

WOD:
“Buzzards”
3RFT
20 Deadlifts (185/135)
20 Bar Facing Burpees

180417

Posted

Strength:
EMOM10 – Clean Pull + Hang Power Clean + Power Clean + Push Jerk
then
On a 15 minute clock find a heavy single
Power Clean + Push Jerk 1-1-1-1-1

WOD:
AMRAP7
7 Wallballs (30/20)
7 C2B Pullups
7 Strict Handstand Pushups