Month: March 2017

Friday, March 31st 2017

Warm-up Coaches Choice Strength 4 Sets 8 Barbell Goodmornings 3 High Box Jumps HERO FRIDAY “Nate” AMRAP 20 2 MU (4 strict banded pull-ups) 4 HSPU (6 pushups) 8 KBS (70/53)

Thursday, March 30th 2017

Warm-up 800m run 5 burpees 3 wall climbs w/:5 hold on wall *shoulders/hips Strength 4 sets 5 snatch grip strict press 5 ohs 5 snatch grip strict press 20 weighted situps WOD 3 rounds 400m run 4 rope climbs 10 burpees

Wednesday, March 29th 2017

Warm-up 300/200/100m row after each set 10 banded goodmornings 8 walking lunges 6 goblet squats Strength Deadlift EMOM x 5 3 Singles @50% of 1rm – pull AFAP – NO YANKING!!!! WOD 6 rounds for total time 250m row sprint 14 walking lunges goblet hold(53/35) – rest 2 min

Tuesday, March 28th 2017

Warm-Up 2 min singles 1 min doubles :30 backwards singles hang power clean + push press x 5 hang power clean and push jerk x 5 hang power clean and split jerk x 5   Strength Build to a heavy but perfect 1 Push press 2 Push jerks 3 split jerks WOD “GWEN” 15-12-9 Clean …

Tuesday, March 28th 2017 Read More »

MARCH 26th, 2017 – Conditioning

SWOLE CITY “Tony T pump” 4 sets ME pushups (no pause) 30 crunches 12 bicep bb curls POWER WOD Every 3 min x 5 sets – rest 1 min 500m row w remaining time max burpee over row

MARCH 23rd, 2017 – Conditioning

Warm-up Coachs choice WOD 1 2k row time trial POST WOD ACCESS 4 Sets PVC Pipe w KBs hanging from side 5 strict press 5 behind the neck snatch grip press 40ft walking OH  

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