Daily WOD

Monday 5.22.17

Training; Front Squat 5 x 5, all same weight – choose a nice heavy load for the day -then- 3-5 sets NFT of 10 Front rack rear foot elevated single leg split squat each side, you choose load 10 Pendlay… Read more »

Saturday 5.20.17

Training: EMOM x 15 min 1 Power snatch, building to a heavy -then- With a partner complete AMRAP 25 min 15¬†power snatch 95/65 12 box jumps 24/20 10 Ab calories *1 partner does a whole round while the other rest… Read more »

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