Strength Strict press 5x2 Workout 12 min AMRAP 30 KB Swings (53/35) 10 Weighted step ups 8 Box jumps (24/20)
2016 09 13
Strength Hang squat snatch 2-2-2-2-2 Workout 4 rounds 40 sec row - calories 40 sec Overhead squats 40 sec Burpees (10/8 minimum) *20 sec rest after each movement
2016 09 12
2016 09 11
"Collin" 6 Rounds: Carry 53/35 lb KB 400 meters 12 Push Presses (95/65lbs) 12 Box Jumps (24/20″) 12 Sumo Deadlift High Pulls (95/65 lbs)
2016 09 10
Strength: 15 sec of Push press EMOM x 7 WOD: 15 MIN AMRAP 7 DB Manmakers (45/30lb) 9 Toes to bar 11 DB Situp (1 x 45/25lb)
2016 09 09
Strength: Work up to a Heavy 1 Rep of the Complex: High Hang Squat Clean Mid Thigh Squat Clean Squat Clean WOD: 1-2-3-4-5-4-3-2-1 Hang Squat Clean (155/105 lbs) Squat Clean
2016 09 08
Strength (Post WOD): 50 Good mornings WOD: For Time: 60 Deadlifts (225/155lbs) 20 C2B Pull Ups With any time remaining, do.. 15sec each of Plank/Supine Plank/Side Planks — Rest 30sec x 4
2016 09 07
5 Rounds: 20 KB Swing - 53/35 10 Push ups 5 Rounds 20 Lateral Jumps Over a KB 10 Burpees 5 Rounds 20 KB Snatch - 53/35 (10 per arm) 15 Air squats
2016 09 06
2016 09 05
Strength: Weighted Pull-ups 5-3-3-2-2-1-1-1 WOD: 3 Rounds 30 OH Lunges (step fwd) 20 OH Squat 30 Barbell Lunges (on back, step back) 20 Back Squat Rx- 65/45
2016 09 04