08/24/2019

/0 Comments/in /by

9:00 AM Class

WOD

12 RFT
21 Wall Balls (20/14)
15 T2B
3 Squat Clean (185/125)

10:30 AM Barbell Club

Clean and Jerk 4×3
4 Rounds @ 2:00
3-3-3-3
65%-75%
Clean Pulls
2-2-2-1-1-1
80%-85%-90%-100%
110%-115%
 

08/23/2019

/0 Comments/in , /by

Strength
Push Press
5 Rounds @ 2:00
5-5-5-5-5
Add weight per round

Skill – Kipping HSPU

WOD

Ladder up 16
2-4-6-8-10-…
HSPU
Burpee C2B Pull-ups
E2MOM
20 DU’s

08/22/2019

/0 Comments/in , /by

WOD

AMRAP 5
10 T2B
10 Push-ups
Rest 2 min
AMRAP 5
10 Burpees
30 DU’s
Rest 2 min
AMRAP 5
Bear Complex Ladder up
2-4-6-8-and so on 95/65
100m sprint between sets
Rest 2 min
AMRAP 5
10-20-30-40
KBS (35/20)
Goblet Squats
Rest 2 min
AMRAP 5
10 Alt Pistols
20 Sit-ups

08/20/2019

/0 Comments/in , /by

Strength/Skill

Front Squat + Split Jerk 5x(3+1)
5 Rounds @ 2:30
3 Front Squats +1 Split Jerk
Start @ 40% add weight per round

WOD

AMRAP 15
15 yd Front Rack Lunge (50/35)
30 S2OH (95/65)
45 Air Squats
30 S2OH
15 yd Front Rack Lunge 

08/17/2019

/0 Comments/in , /by

9:00 AM Class
Partner WOD
For Time
100 Calorie Row (switch every 25 cal)
50 SA OH Lunge 50/35 (total)
100 Calorie Bike (switch every 25 cal)
50 Burpees (total)

10:00 AM Barbell Club

Power Clean + Front Squat + Jerk
5 Rounds @2:00
5 x (1+1+1) @ 80% of 1RM
Clean & Jerk 5×1 @ 80-85%
5 Rounds @2:00
1-1-1-1-1
Clean Pull 4 x 3, ascending

08/15/2019

/0 Comments/in , /by

Strength/Skill

Back Squat 5×3
5 rounds @ 2:00 3-3-3-3-3
add weight/round starting at 60%

WOD
For Time
21 Front Squats (95/65)
200m Run
15 Front Squats
200m Run
9 Front Squats
200m Run
6 Front Squats
200m Run
3 Front Squats