Daily WOD

Thursday 5.11.17

Training: Close grip bench press 3- 3- 3- 3- 3 Then…. 20 min NFT of: 100ft double KB waiters carry 12 seated bicep curl + Arnold press 1 min ¬†ALL OUT Battle rope wave 10 rear elevated split squat each… Read more »

Wednesday 5.10.17

Training: Build to a heavy 3 position snatch in 10 min floor, below knee, high hang ( power or full ) Then… 17 min AMRAP AB 30/25 cals 12 snatches @90% of 3 position snatch Row 30/25 cals 12 Burpee… Read more »

Saturday 5.6.17

Training: Teams of two complete 20 min AMRAP of Partner one complete 250m run Partner two complete AMRAP of: 2 rope climbs + 10 dead lifts @ 185/125 * pick up where your partner left off each time you switch

Thursday 5.4.17

Training: 5 sets of: 3 heavy close grip bench press 6-8 pendley bent over row 4-6 dips @ 33×1 Then…. For time: 10 min Ladder by 4s CTB pull ups ( jumping CTB ) Front rack step back lunges 135/95

Monday 5.1.17

Training: Back squat 5 – 5 – 5 – 5 – 5 @ 32×1 tempo Then….. 3 RFT 30 Wall balls 20/14 10 Ring MU ( jumping MU or 15 pull ups ) 12 min CAP

Saturday 3.18.17

Training: 7AM Crossfit class – 9AM start the first heat of 17.4 In teams of 2 complete a 20 min AMRAP of: 1 person Row 500m 1 person complete an AMRAP of 15 KB swings 53/35 15 slam balls 40… Read more »

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