Daily WOD

Tuesday 5.16.17

Training: Power clean and jerk 1 – 1 – 1 – 1 – 1 Then…. 21 – 15 – 9 reps for time of: strict pull ups strict HSPU strict dips (bar, box or ring) 15 min cap

Saturday 5.13.17

Training: Teams of two complete: 100 Dead lifts @ 185/125 100 slam balls 30/20 100 AB cals 100 burpee over bar * one partner working at a time 25 min cap

Friday 5.12.17

Training: 3 min amrap / rest 3 min x 5 sets 50 double unders (50 singles) 15 thrusters 95/65 15 CTB pull ups *pick up where you left off after each round for one total score of rounds + reps

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