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051216 Thursday WOD

Skill Group warm up Pistol drills WOD 5RFT OH walking lunges, 50 ft (45/35) 21 Burpees

May 11, 2016 / W.O.D.
051116 Wednesday WOD

Strength Clean from blocks, set to Power Position 3 x 40-50-60-70% Deload Front Squat 10 x 40-50-60-70% WOD 12 min AMRAP 21 DU 12 HSPU 9 Hang Power Cleans (135/95)

May 10, 2016 / W.O.D.
051016 Tuesday WOD

Strength Snatch Grip Deadlift 3×3 (95/65) High Hang Squat Snatch 3×3 (95/65) Deload OHS 10 x 40-50-60-70% WOD 8 min AMRAP 5 CTB 5 Snatch (135/95)

May 9, 2016 / W.O.D.
04-30-16 Saturday WOD

Strength CORE 30:30 superman:hollow Hold (4min) Tabata hanging Superman/Hollow (dynamic) 8 rounds (4 min) scale: bar hangs WOD 15 KB swing 15 Lunges (R+L=1) 10 min AMRAP

April 30, 2016 / W.O.D.
04-29-16 Friday WOD

Strength Clean 6×2 (work up to 85%) Front Squat 6×2 (work up to 85%) 1 x 10 Clean for reps at 65% WOD Masters #1 21-15-9 Row Thrusters (95/65) … Continue reading

April 28, 2016 / W.O.D.
04-28-16 Thursday WOD

Strength Bench Press 5×5 working up to 85% single leg step up/down (5R/5L) WOD Masters #3 15 min AMRAP 55 DU 15 CTB 5 Hang Power Clean (155/105)

April 27, 2016 / W.O.D.
04-27-16 Wednesday WOD

Skills Muscle Up Double Under WOD Masters #4 55 burpee 34 OHS (95/65) 21 MU (dips)

April 26, 2016 / W.O.D.
04-26-16 Tuesday WOD

Strength Deadlift 6×2 (work up to 85%) Press 6×2 (work up to 85%) 5×1 Clean and Jerk at final press # WOD 1min Push Jerk 1 min T2B 1 min… Continue reading

April 25, 2016 / W.O.D.
04-25-16 Monday WOD

Strength Snatch 6×2 (work up to 85%) OHS 6×2 (work up to 85%) 1 x 10 snatch for reps (fast and light) WOD 10 Box Jump 10 Situp 10 Push… Continue reading

April 24, 2016 / W.O.D.
042316 Saturday WOD

Strength Back Squat 5×5 (work up to 80%) alternating with 5×8 kB bent over rows (use two KB’s and share with partner) WOD 5-Minute AMRAP of: Squat Clean, 165# /… Continue reading

April 23, 2016 / W.O.D.