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WOD FRIDAY 11.17.17

3 rounds:
8 Hang Squat Cleans 95/65
400m Run
Rest 2 Minutes between rounds
+
Rest 5 Minutes
+
3 rounds:
12 Push Jerks 115/95
50 Double Unders (L2 50 Fast Singles)
Rest 2 Minutes
+
Rest 5 Minutes
+
5-4-3-2-1
UB C2B (L2 Pull Ups), (L3 Self Assisted Pull Ups)
UB HSPU (L2 High Pike off Box), (L3 10 sec HS hold)
UB Push Ups
*choose the movement of combination of movements that you can complete UB. Rest as long as possible to get to next movement UB.
*Challenge yourselves!

By | 2017-11-12T22:17:23+00:00 November 17th, 2017|Categories: Workout of the Day|0 Comments

WOD WEDNESDAY 11.15.17

1 Pause OHS + 1 Snatch Balance

Every 90 seconds x 3
Moderate build on a 3 position Squat Snatch

Every 90 seconds x 7
Snatch (Squat)
Build to a heavy for the day. If the weights feel good then go for it! If not stay at a weight you can hit with good form each minute here.

For time:
21-15-9
Hang Power Snatch (95/65), (L2 85/55), (L3 75/55)
Lateral BB Burpees
*compare to 10/9

By | 2017-11-12T22:18:48+00:00 November 15th, 2017|Categories: Workout of the Day|0 Comments

WOD TUESDAY 11.14.17

3 rounds:
For max reps at each station:
From 0:00-2:00, Run 400m then, Max Rep Double Unders (L2 200m Run + Max Singles)
From 2:00-3:00, Max Rep DB Push Jerks 35/25 (L2 25/15)
From 3:00-4:00, Max Rep Pull Ups (L2 Jumping Pull Ups)
From 4:00-5:00, Max Rep DB Squat Cleans 35/25 (L2 25/15)
Rest 5 minutes between rounds.

Reverse Tabata :10:20 x 8
Bar/Ring/Rope Hang L-Sits

By | 2017-11-12T22:19:31+00:00 November 14th, 2017|Categories: Workout of the Day|0 Comments