Month: January 2019

WOD 2/3/19

Strength: Back Squat 10 reps empty bar 7 reps added weight 5 reps added weight 5 reps added weight 5 reps added weight GOAL: Heavy 5 Reps   WOD: “Bee’s Knees” 4 Rounds: 1 Min of Wall Balls (20/14) 1 Min of KB Swing (53/35) 1 Min Row 1 Min Double Unders 1 Min Rest

WOD 2/2/19

Strength: Deadlift 10 reps empty bar 7 reps added weight 5 reps added weight 5 reps added weight 5 reps added weight GOAL: Heavy 5 Reps   WOD: AMRAP 15 min: 15 Deadlifts (95/65) 30 Double Unders (or 60 Singles) 15 Deadlifts (95/65) 30 Sit Ups

WOD 2/1/19

Strength: Push Jerk 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 1 rep added weight 1 rep added weight GOAL: Find New 1 Rep Max   WOD: Benchmark “DT” For Time: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) SCALE WEIGHT APPROPRIATELY   …
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WOD 1/31/19

Strength: Hang Power Cleans 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 3 reps added weight 3 reps added weight GOAL: Find New 3 Rep Max   WOD: AMRAP 3 Min: 3 Hang Power Cleans (135/95) 6 Push Ups 9 Air Squats Rest 3 Min   Repeat …
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WOD 1/30/19

Strength: Front Squats 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 1 rep added weight 1 rep added weight GOAL: Find New 1 Rep Max   AMRAP 3 Min: Buy In: 20 Wall Balls then . . . 5 Burpees 5 Box Jumps 5/3 Cal Row Rest …
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