Daily WOD

Thursday 2.23.17

Training: A. 3 x  Row 20 cals  Heavy farmers carry  15 push ups  B. Emom x 12 min  Bench press x 2 @75% of 1 rm  C.  3 sets  12 dips  12 strict pull ups  6 TGU each side 

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Wednesday 2.22.17

Training: A. Group warm up B. 7 min amrap  10 DB thrusters 50/35 5 ring muscle ups (5 pull ups + 5 ring dips) Rest 3 min  7 min amrap  10 toes to bar  5 burpee box jumps 24/20 Rest… Read more »

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Tuesday 2.21.17

Training:  A. Group warm up  B. Emom x 15 min  1 Power clean, building start at 60% of 1rm C. 3 sets  Row 400m 25 slam balls 30/20 15 power cleans 115/75 Rest 3 min between a sets, score best… Read more »

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Monday 2.20.17

Training: A. 3 sets  15/10 AB  10 burpee broad jump B. Push press x 5 heavy, all same weight from rack, increase from last week rest as needed rear foot elevated split squat holding Dbs/KBs (you choose weight) rest as… Read more »

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Saturday 2.18.17

Training: A. Group warm up B. Teams of 2 complete 0-10 min – find a max clean and jerk 10-20 min – max clean and jerk reps @ 135/95 done in unbroken sets of 5 20-30 min – AMRAP of… Read more »

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Friday 2.17.17

Training: A. Down and back farmers carry 30sec plank on right/left side 30sec hollow body hold x 3 sets B. Dead lift 5×5 @ 70% of 1RM, don’t go to heavy perfect reps and form. Double overhand grip only C…. Read more »

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Thursday 2.16.17

Training: A. 3 sets 15 row cals 15 ring push ups B. 20 rep max close grip bench press C. 5 RFT 20 AB cals 20 bench press 135/95

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Wednesday 2.15.17

Training: A. Group warm up B. 5 sets of; 21 AB cals 15 wall balls 30/20 9 PC and jerk 155/105 rest 2-3 between sets. Goal is all same pace

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Tuesday 2.14.17

Training: A. 3 sets row 15 cals AB 15 cals B. Build to a heavy complex of: Power snatch x 2 + hang power snatch x 2 reps C. 30-20-10 reps for time of: Row for calories Power snatch 95/65… Read more »

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Monday 2.13.17

Training: A. 3 sets heavy farmers carry down and back 20 jumping lunges 10 push up pull throughs B. Push press x 5 heavy, all same weight from rack rest as needed rear foot elevated split squat holding Dbs/KBs (you… Read more »

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