Sunday, March 29, 2015

150330

Strength

10-15 min to find 3 RM Strict Press

WOD

For Time
100 Strict Presses @ 80% of 3RM

Monday, March 23, 2015

150324

STRENGTH
7x2 back squat
*build each set

WOD

12 min EMOM
Even- 12 cal row
Odd- 8 Push Press (115/75)

Sunday, March 22, 2015

150323

STRENGTH

EVERY 2 min for 12 min
2 squat cleans
* build to heavy but not max

WOD

FOR TIME:
Hang clean (135/95) 10:1
Bar Facing Burpee 1:10
* Double foot hop over the barbell.

Thursday, March 19, 2015

20150320

AMRAP 18 Min
10 Deadlift 135#/95#
8 Hang Power Clean
6 Clean
4 Shoulder to Overhead


*Use same weight for all movements

Tuesday, March 17, 2015

20150318

WOD

2 RFT
250 row
5 Cleans (75% BW)
10 Burpees
15 Pull Ups
20 DU

Monday, March 16, 2015

20150317

WOD

3 RFT
9 Chest to Bar
6 Power Snatches
3 Deficit HSPU (4"/2")