Month: September 2018

10-1-2018

The colors Str/Skill: 12min to find 1 rep max Strict Press WOD: 4rds; 3min running, 1min rest Max Meters!

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9-29-2018

Saturdays for fitness Str/Skill: 10 min to find a MAX Deadlift Hang Clean Hang Clean & Jerk WOD: 2rds 100 Cal row 50 Hand Stand Push Ups  

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9-28-2018

Of course. Str/Skill: 5×5 Squat Snatch Build WOD: 12MIN Ladder 10-9-8-7-6-5-4-3-2-1 Pullups & Squat Snatches (95/65)

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9-27-2018

No it wont be fun, it will be worth it. Str/Skill: Toe 2 bar progression WOD: 15 min time cap 30 Toe 2 Bar 40 Dumbell Snatch 50 Box Step Over(1db) 40 Dumbell Snatch 30 Toe 2 Bar (50/35,24/20)

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9-26-2018

Rain or shine, Str/Skill: 5×3 Hang Power Clean; build to a heavy 3 rep WOD: 4rds: 400m run & 10 Hang Pwr Clean (135/95)

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9-25-2018

Not leg day. Str/Skill: 6×2 Push Press @85% WOD: 10min AMRAP: Shoulder to Overhead (95/65) EMOM 10/7 Push Ups

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9-24-2018

When in doubt, SQUAT Str/Skill: 15mi  to find 1Rep Max Back Squat WOD: 9-12-15-18-21 Box Jumps Wall Ball Situps Wall Balls (24/20,20/14)

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9-22-2018

Bring a friend, find a friend, or make a new friend. Str/Skill: Deadlift and Pullups Synchro practice WOD: 21-15-9 Deadlifts & Pull Ups (225/155)

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9-21-2018

Friend or foe? Str/Skill: 5×3 Squat Cleans 1@65%,2@70%,1@75%,1@80% WOD: 7min to complete 20 Squat Cleans @ 135/95 20 Squat Cleans @ 185/125 20 Squat Cleans @225/155

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9-20-2018

Team series, let’s go. Str/Skill: 1a) 5×2 Turkish Getups, 1b) 5×10 GHD Situps WOD: 7min AMRAP Bar facing Burpees

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