170306

Posted

Warm Up:  2 Rounds
300m Run
5 Strict T2B
10 Hindu Push-ups
10 Squats

Strength:  Superset every 3 minutes
Power Clean : 2-2-2-2-2
Handstand Push Up 5 x max effort
*Scale box HSPU*

WOD:  AMRAP17
6 Dumbbell G2O (50/35)
12 Pistols
24 Double unders

170304

Posted

EMOM12
5 Touch and Go Power Cleans + 5 Push Jerks
50-60% 1RM Clean & Jerk

AMRAP12
3/3, 6/6, 9/9 etc
Power Clean (135/95)
Push Jerk (135/95)
15 Box Jumps after each rd

Open 17.2

Posted

AMRAP12
Two rounds of:
50 foot Dumbbell Front Rack Walking Lunges
16 Toes-to-Bar
8 Dumbbell Power Cleans
Two rounds of:
50 foot Dumbbell Front Rack Walking Lunges
16 Bar Muscle Ups
8 Dumbbell Power Cleans

Men 50lb Dumbbells, Women 35lb Dumbbells.

170302

Posted

Viewing Party for 17.2

Warm Up:
1000m Row
Band Mobility
Lacrosse Ball Mobility
Foam Roll

Skill Work:  Take some time to work on these, do not destroy your hands or exhaust yourself.
T2B
C2B
HSPU
Pistols
Bar Muscle-up

Active Recovery:
Light run to Robeson Street and back

170301

Posted

Warm-Up:  3 Rounds
15 Squats
5 Strict Chin-Ups w/5 second Negative
15 Pushups
30s Samson Stretch Each Side

Strength:
Every :90 seconds
Snatch + OVHS
5 x 1+2 Ascending

 EMOM10
ODDS: 7 Thrusters (95/65)
EVENS: 20 Double Unders

WOD:  AMRAP7
14 Wallballs (20/14)
7 Burpee Pull-ups

 

170228

Posted

Warm Up:
250m Row
Then 3 Rounds
25 Double Unders
2 Wall Walks w/:30 Sec Hold
10 Hollow Rocks

Strength:  Front Squat
5 x 4 Build to a Heavy set of 4

EMOM12
Odd – 6 T2B
Even – 12 Wallballs (20/14)

WOD:  AMRAP10
14 Hang Power Cleans (95/65)
28 Ab-mat Sit-ups