Daily WOD

Wednesday 6.20.17

Training: Clean and jerk 3-2-1 *Build to a heavy in each rep set. * sets of 3 and 2 should be Touch and Go -then- EMOM x 15 min Min 1 – 6 – Re-set Dead lifts @ 125% of… Read more »

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Tuesday 6.20.17

Training: Push press 5 – 3 – 1 -then- *Pick one 3 RFT Row 1K + 10 Ring Muscle ups —- 3 RFT Run 800m + 30 pull ups —- 3 RFT 50/35 AB cals + 30 Ring rows

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Monday 6.19.17

Training: Build to a heavy 3, 2, 1, rep Snatch * you can choose to either work on Power or Full snatch for each set * 3 and 2 rep should be touch and go -then- 1 min max DB… Read more »

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Saturday 6.17.17

Training: 4-6 sets of: 30/25 AB cals 25 Wall balls 20/14 20 Toes to bar 15 Box jumps 24/20 10 Push press 50/35# DBs * No score for this today just some good chipper intervals. Keep a solid pace on… Read more »