Wednesday 10/14/15
Strength Clean (3 sec pause at the knee): Establish a 1 rep max WOD 4 rounds for time of: 75 Double-Unders 10 HSPU 5 Power Cleans 185/125
Tuesday 10/13/15
Strength Strict Pull-ups 5 sets of ME WOD 12:00 AMRAP of: 10 Wall Balls 20/14 10 T2B 10 OHS 115/75 10 Power Snatches 115/75
Monday 10/12/15
Strength Front Rack Step-ups 4 sets of 8 reps WOD 5 Rounds 10 Lunges w/ KB 70/53 10 KB Swings 70/53
Friday 10/9/15
Strength Push Press; work up to a 3 rep max WOD 4 Rounds 400m Run 25 Wallballs 20/14 25 Med Ball Situps 20/14
Thursday 10/8/15
Strength Deadlifts 3 sets of 3 reps: 70%,80%,90% WOD For time Row 1K 30 Deadlifts (225/155) 50 Pull-Ups
Tuesday 10/6/15
Strength Clean First Pulls 5 sets of 3 reps: working at 110% of 1 rep max WOD 12 min AMRAP Ascending by 2's KB Snatches 53/35 Box Jumps 24/20 Ranger Team Team's of 3 16 min AMRAP Scored :TOTAL REPS 200 m run (pacer) Hang Power Cleans 115/75 Wall Balls 20/14 *Keeping...
Monday 10/5/15
Strength Strict T2B 4 sets of 10 reps WOD 5 Rounds 10 Power Cleans 135/95 10 Burpees
Friday 10/2/15
WOD “The Other Total” Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep
Thursday 10/1/15
Strength Deadlifts 3 sets of 5 reps; 65%,75%,85% WOD 3 Rounds for time of: 100 Double-unders 15 Clean & Jerks 135/95
Wednesday 9/30/15
Strength Bent Over Rows 5 sets of 7 reps WOD 14 min AMRAP 4 Double Taps 8 Goblet Squats 53/35 200 m run
Tuesday 9/29/15
Strength Snatch Balance 5 sets of 3 reps WOD "J.T." Backwards & Reverse 9-15-21 reps for time of: Push-ups Ring Dips Handstand Push-ups Ranger Team Teams of 3 24 min AMRAP 6 Clusters 95/65 8 Box Jumps 20"
Monday 9/28/15
Strength Back Squat 5 sets of 3 reps WOD 8 Rounds 100 m Sprint 20 OH Lunge steps 25/15 4 Muscle Ups