Strength A. Deadlift 5x3 @ 75% **rest 2 between sets B. 5x3 Weighted Pull ups, Climbing Conditioning 4RFT 12 C2b 9 Deadlifts 155/105 6 Hang Power Cleans 3 Jerks
2017 01 17
Strength For Time: 21/15/9 Power Clean 115/95 Box Jumps 24/20 500m Row after every Round Midline 3RNFT 20 Back Ext 20 GHD Sit Ups 20 Wall Ball Slams
2016 11 02
Strength/Skill A. Snatch High Pulls 5x2 B. Muscle Snatch 4x2 C. Snatch Balance 3x2 D. Take 5 min B2H Squat Snatch A,B and C are done on the minute….with light to moderate loads. Focus on technique and speed. Conditioning 15min AMRAP 5 Wall Walks 10 Pull Ups 15 GHD Sit…
2016 11 01
Strength A. 10min of Handstand Walk or HSPU Practice B. 2min Max Reps Double Unders Rest 2min 2min Max Reps Double Unders *****record total reps from both rounds Conditioning "Love Boat Captain" 21-15-9-6-3 Thrusters 95/65 Box Jumps 24/20
2015 08 27
“The cure to boredom is curiosity. There is no cure for curiosity.” -Dorothy Parker Strength/Skill A. Unbroken Double Unders For Time or Double Under Practice 5-10-15-20-25-30-35-40-45-50 Metcon For Time – Rest equal time after each movement 30 Deadlifts 155/105 30 Power Cleans 115/80 30 Snatches 75/55 ****use one bar…
2015 04 30
Saturday workouts are always free or everyone. Here is today's workout! Team WoD 100 Wallballs 100 Kb Swings One partner runs 200m while the other partner works. Cash out: 50 Burpees
2013 08 31