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WOD

1/19/2019

Strength Back squat Heavy 5 Workout For time 100 double unders 50 Power cleans - 135/95 25 Push jerks - 135/95 ^Rx+ - 155/105 **Hopefully you took advantage of the built in mobility time on [...]

1/18/2019

Workout "Fran" 21-15-9 Thrusters - 95/65 Pull ups ^Time cap - 12 min #Compare to 4/11/18, 7/2/17, 10/20/16 Afterwards *Pick ONE* 1. EMOM x 14 GOAT work - Pick two movements alternating them every minute. [...]

1/17/2019

Strength 1 Power clean Heavy 2 Strength 2 Romanian deadlifts 8-8-8 Optional cashout/accessory work Get upside down Handstand holds, freestanding handstands, handstand walk, etc **What I like about working on heavy power cleans is the [...]

1/16/2019

Strength Bench press Heavy 5 Workout 3 Rounds 30 sec sprint on bike 30 sec push ups Rest ~2 min ^Score is total number of calories & push ups each round ^^Record 3 scores **Heavy [...]

1/15/2019

Strength Snatch grip deadlift Heavy 3 Workout 12-9-6-3 Sumo deadlift high pull - 135/95 Front rack lunges 135/95 (1=1) Toes to bar *We're bringing back the snatch grip deadlifts for another week, and then we'll [...]

1/14/2019

Workout 50-40-30-20 Wall balls - 20/14 KB Swings - 53/35 Burpees Sit ups ^45 min cap **Long workout is a perfect way to start the week. We have a descending ladder of four movements. No [...]

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