11.28.2014

Posted on 28th November 2014 in Uncategorized

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Wod:

“JAG 28″

800m run
28 kbs
28 Strict pull ups
28 clean n jerk 115-75
28 strict pull-ups
800m run

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11.26.2014

Posted on 26th November 2014 in Uncategorized

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Strength:

BENCH press!!!!

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

EMOM Style!!!!

WOD:

12 Mins to get as high in the ladder

2 Cleans

2 Lunges

2 Jerks

2burpeez

3-3-3-3

4-4-4-4

5-5-5-5

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11.25.2014

Posted on 25th November 2014 in Uncategorized

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Strength:

EMOM Back Squat!!

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

WOD:

90 Double Unders

15Over Head Squats (115/75)

60 Hand Release Push Ups

15 Over Head Squats

90 Double Unders

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11.24.2014

Posted on 24th November 2014 in Uncategorized

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Strength:

Max Effort EMOM

clean and Jerk

Starting with 50%

add 10lbs every Minute.

WOD:

12 Minute AMRAP

25 Wall Ball

5 Muscle Ups

3 Shoulder to Over Head(165/115)

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11.21.2014

Posted on 21st November 2014 in Uncategorized

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Strength:

20 MIN EMOM

SNATCH!

first 5 snatches may be power

WOD:

25 Push Ups

15 DeadLifts (275/185)

25 Push Ups

10 Squat Cleans(225/145)

25 Push Ups

5 Jerks (185/125)

25 Push Ups

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11.20.2014

Posted on 20th November 2014 in Uncategorized

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Strength:

Pendley Row

10-10-10-8-8-6-6-4

On the Minute

WOD:

3 Rounds for Time

20 Box Jumps

5 Thrusters (115/75)

20 Sit Ups

5 Thrusters (115/75)

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11/19/2014

Posted on 19th November 2014 in Uncategorized

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STRENGTH:
Strict Press
5-5-5-3-3-3-1-1-1

WOD:
30 Burpees
30 Shoulder to over head 95/65
30 toes to bar
20 shoulder to overhead 135/95
30 weighted lunges 135/95
10 Shoulder to Overhead 185/125

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11.18.2014

Posted on 18th November 2014 in Uncategorized

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Strength:

Back Squat:

Max Reps @75%

rest 2 mins

Max Reps @65%

WOD:

10 min AMRAP

1-2-3-4-5-6-7-8-9-10-11-12

OVER HEAD SQUAT (155/105)

Muscle Up

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11.17.2014

Posted on 17th November 2014 in Uncategorized

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Strength:

5 Minute EMOM 5 Cleans

5 Min EMOM 3 Cleans

5 MINUTE EMOM 1 Clean

WOD:

50 Wall Ball

50 Double Unders

max Rep Bear Complex (185/125)

7 Minute TIME cap

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11.14.2014

Posted on 14th November 2014 in Uncategorized

Strength:

Hang Power Clean 3×3

Hang squat Clean 3×3

power Clean 3×3

full clean 3×3

WOD:

3 Rounds for time

20 Hand Release Push ups

10 Squat Cleans (115/75)

10 shoulder to over Head

comments: 0 »