06/30/2018

Strength/Skill

Double KB Clean to Front Rack

WOD

As a two person team one person rows, one person holds KB (53/35) in front rack

1000 m
800 m
600 m
400 m
200 m
Row can only be down while partner is holding KB in front rack
RX, both partners complete each distance

 

06/25/2018

Strength/Skill

1-1-1-1-1
Thruster 1 RM

Review Rowing Technique

WOD

"True Grit"
2000 m Row for time 
At minute 1 start Death by Thrusters.
With a running clock start the row. At the 1-minute mark get off the rower, do one thruster, and resume rowing until the 2-minute mark. Do two thrusters, row until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.

06/22/2018

Strength/Skill

Overhead walking lunge (plate)

WOD

"Captain America"
AMRAP 25
10 
Pull ups
10 Burpee plate G2OH (35/25)
20 Alt. OH walking lunge steps w/plate
30 yd sled push (
withplate on sled)

RX+ (45/35) 

 

06/20/2018

Strength/Skill

Hang Power Snatch
5-5-5-5-5

WOD

For Time
400m 2-KB Farmers Carry (55/35)
40 
Sit ups
40 Hang Power Snatch (115/75)
40 Bar Facing Burpees

RX+ GHD sit ups