7.31.2014

Posted on 31st July 2014 in Uncategorized

image

Strength:

Press

5-5-5

Push Press

3-3-3

WOD:

50 MedBall Get ups

50 Double Unders

50 Kettlebell swings

50 Hand release Push Ups

comments: 0 »

7.30.2014

Posted on 30th July 2014 in Uncategorized

image

Strength:

Hang Snatch – 20 Mins

work Speed!!!!

Full Snatch – 15 Mins

Go heavy!

WOD:

21 – 15 – 9

Over Head Squat

Pull Up

comments: 0 »

7.29.2014

Posted on 29th July 2014 in Uncategorized

image

Strength:

Pendlay Rows

5-5-5-5

Sotts Press

3-3-3

WOD:

15 Min Time Cap

500 Meter Run

50 Sit ups

400 Meter Run

40 Toes to bar

300 M run

30 Sit ups

200 meter run

20 Toes to bar

100 Meter Run

10 sit ups

Remaining time Max Reps DeadLift

score is DeadLifts

315#/195#

comments: 0 »

7.28.2014

Posted on 28th July 2014 in Uncategorized

image

Strength:

Front Squat

10-10-5-5-3-3

WOD:

30-20-10

KettleBells Snatch

Burpee Box Jump

comments: 0 »

07.25.2014

Posted on 25th July 2014 in Uncategorized

bench press
10-10-5-5-3-3

wod:
12 minute Amrap
200 meter run
10 thrusters (115/75)
10 Pull ups

comments: 0 »

07.24.2014

Posted on 24th July 2014 in Uncategorized

STRENGTH:

over head squat
10-10-5-5-3-3

WOD:
5 rds for time
21 double Unders
15 Burpees
9 kettlebell swings 53/40

comments: 0 »

07.23.2014

Posted on 23rd July 2014 in Uncategorized

1924322_270485153156964_8469518278915320707_n

STRENGTH:

20 Min to Establish
Heaviest set of 6 Weighted Walking Lunges (3 Each Leg)

Weight must be taken from the ground not a rack!

WOD:

3 ROUNDS OF : 3 Muscle Ups
18 Wall Balls #20/14#
6 Squat Cleans 135#/95#

*** Scale Muscle Ups with 6 Chest To Bar Pull Ups
OR– 6 Kipping Pullups/6 Push Ups

*** If you aren’t proficient with Squat Cleans, scale to lighter weight and hang cleans OR
20 Kettle Bell Swings

comments: 0 »

07.22.14

Posted on 22nd July 2014 in Uncategorized

Jax_Logo

STRENGTH:
Push Press

10-5-5-3-3-3-1-1-1

65%-75%-85%-90%

WOD:

21-15-9
Hang Cleans 135#/85#
Box Jumps

Optional Second Wod:
500Meter Row for Time

comments: 0 »

07.21.14

Posted on 21st July 2014 in Uncategorized

934761_268410430031103_8572444636144809514_n

STRENGTH:

Back Squat 10 Min EMOM
3 Reps of 70% of 1RM

WOD:

14 Min AMRAP

18 Toes to Bar
10 Deadlifts 224#/145#
12 Pushups (Regular chest-to-floor NOT hand release)

comments: 0 »

07.18.2014

Posted on 18th July 2014 in Uncategorized

10485287_10102439786974308_4398657671473058029_n

STRENGTH:
Dead Lift
5-4-4-3-3-3-2-2-2-1-1-1-1
65%-70%-75%-80%-90%

WOD:

15 Min AMRAP

100 Meter Run
10 Pull-ups
5 Over Head Squats 135#/95#

comments: 0 »