9.1.2015

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Strength: Deadlift: E2MOM 10, 5 Deadlifts followed by 10 Hollow V-ups, start at 60%, increase wt to 5RM RX: 3 Rounds, for Max Reps: 1min each Cal Row Walking Lunge Double Under Rest L2/3: Single Under

8.31.2015

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Skill: Push ups EMOM 10, 5 Push-ups 32X1 ” Alt w/ :30 Ring Stablization AMRAP 15 min: RX: 5 Pull-ups/ 5 Back Squats/ 3 Overhead Squats (135/95) 10 Pull-ups/ 5 BS/ 3 OHS 15 Pull-ups/ 5 BS/ 3 OHS Continue in this fashion until time is up L2: 95/65lbs, Assisted Pull-up L3: 45/25lbs, Ring Row […]

8.28.2015

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Skill: Pistols 10 min EMOM, 3R then 3L  or 21X1 for squats RX: AMRAP 8 1 Snatch (155/105) 1 HSPU (2R/R) 2 Snatch 2 HSPU 3 Snatch 3 HSPU continue in this manner until time is up L2: (115/75), 1 Ab mat L3: (45/25), Pike PU

8.27.2015

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Skill: Push Ups Max Reps x2 RX: 3 Rounds for Time: 20 GHD Sit-Ups 20 KBS (70/53) 20 T2B Rest 2 mins L2: 1/2 ROM GHD, (53/35), K2C L3: 20 Sit-UPs, (35/18), Knee Raises

8.26.2015

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Strength: Push Press 5X3 @ 65/70/80/85/90% RX: AMRAP 12 min 10 KB Snatch (53/35) 50 Double Unders L2: (35/26), 25 DU or 150 SU L3: DB Snatch (25/15), 100 SU

8.25.2015

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Strength: Overhead Squat Find 5 RM, then 2 sets @ 90% of 5RM RX: 2 Rounds for Time: 40 Pull-Ups 15 Bear Complexes (135/95) BC is CL-Th-BS-Th L2: Use bands, (95/65) L3: Ring Rows, Squat clean thruster (55/25)

8.24.2015

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Skill: Ring dips/push ups 8 min EMOM, 6 Reps 21X1 RX: 3 Rounds for Time: Run 600m Plank :60 Sled Pull (180/125) use climbing rope for sled pull L2: (135/90) L3: Run 400m, Plank :30, (90/45) WEEKLY WOD UPDATE SHOW…

8.21.2015

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Strength: Deadlift 5×3 @ 55/60/65/70/75%   RX: Heavy Fran 15-12-9 Thrusters (135/95) Pull-Ups (45/25) L2: (95/65), Pull-Ups L3: (65/45), Assisted PU

8.20.2015

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Strength: Push Jerk Find 3 RM, then 3 sets @ 90% of 3RM RX: AMRAP 8 7 Snatches (95/65) 7 Box Jumps (24/20) L2: (75/55), (20/16) L3: (45/25), (16/12)

8.19.2015

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RX: 4 Rounds for Time: Row 500m 15 Power Cleans (135/95)   L2: (95/65) L3: Row 350, (65/45)